Calories For A Healthy Lifestyle And Muscle Mass

cory dacosta

Be Mindful of The Calories You Intake


Calories are important when it comes to our physical appearance and our overall health. The calories we consume give us the energy we need to function on the daily basis. They also add fat in unwanted places when you are consuming more than you burn. The calories we burn are also important because we need to burn more than we consume in order to maintain a healthy weight. However, too many people focus on burning calories making them participate in aerobic activity several hours a week. This is not necessary; it is a waste of your valuable time. Here’s how it works. Everything you consume has calories; everything you do burns calories. When you work out you burn the most calories.


What many people ignore, or may not be aware of, is that working out does not just burn calories at that moment. Instead, you burn calories throughout the day. Your metabolism is the rate at which your body burns fuel, also known as calories. The faster your metabolic rate, the faster your body will burn these calories for you. This being said, there are workout programs that will help you burn calories more efficiently.

Rather than focusing on burning a bunch of calories during one work out – typically a cardiovascular workout – it is more important to focus on calories burned throughout a given day. To increase your caloric burn you need to build muscle with strength training exercise rather than lose muscle and water weight with aerobic exercise. Strength training exercises help you to build and maintain lean muscle mass. When you have more lean muscle mass than you do fat mass, you will have the ideal body. But, you will also have a body that functions as it should.


Anyway, stop wasting hours running or swimming. Instead, find about 30 minutes at least 2-3 times a week to work, and challenge your muscles. This little bit of time will give you a faster metabolic rate, more energy, a much firmer physique, and can even add years to your life. When muscle mass is greater than fat mass your body has a much better chance of fighting, or avoiding, many life-threatening diseases like diabetes, heart disease, stroke, and even cancer. So, it is up to you. Do you want to sit on the couch and watch your life slip away? Do you want to spend 2 hours a day jogging, walking, or running just to try to lose a few pounds? Or do you want to spend 2 hours a week building muscle that will give you the life that you deserve? Stop wasting your time on meaningless exercise and get yourself into a regular, proper strength training program. Start losing fat and start burning your way to that sexy physique that many only dream of. Stop sitting on the couch thinking there is nothing you can do about that flabby belly or those love handles. Change your life and lifestyle choices today.




5 Ways to Grow Muscle(check out my strength training workout below and some of my books:)



Many men’s fitness magazines do not provide adequate advice for growing muscle mass. These magazines may be filled with pictures of bodybuilding models who have been born with the gift of great genetics, and they build muscle mass rather quickly. Instead of following generic advice in fitness magazines, a person needs a personalized approach to building muscle mass. Check out a few of my exercises of choice here for a leaner stronger body.


To grow muscle, one should keep these 5 tips in mind.


1.Strength Training

Joining the local gym and doing some strength training is the first step towards gaining muscle mass. You should try the empty bar and learn how to lift using it. So many people are intimidated to use the equipment in a gym and there is no need for that. Part of growing muscle is gaining self-confidence, so one should never be afraid to ask for help in using gym equipment. When lifting weights, one should try to achieve a proper technique for optimal muscle gain.


  1. Recover


The pros typically work out 5 to 6 times a week. The average person can not handle this exhausting routine, however. You need to get adequate sleep and rest in between workouts. You should always focus on getting in at least 3 workouts in a week. Also, you should focus on the intensity of those workouts as opposed to the duration of them.


  1. Consume More Food


The human body requires adequate food for optimal recovery from workouts. Eating more will allow any guy or gal to build muscle faster. Eating every three hours is one strategy to grow muscle. By eating every three hours, one will speed up their metabolism and speed up muscle repair. Also consume be   sure to eat a sufficient and healthy breakfast each and every day.


  1. Stay Away from Machines

ab workout

Machines can force a person into complicated and dangerous unnatural movement patterns. Free weights, on the other hand, allow the body to move in an unrestricted fashion. Using free weights is also an economical choice. Home gyms can cost thousands of dollars; while free weights typically costs close to a dollar a pound on average, and you have the weight practically forever. Machines can get jammed up, or a cable can break, kink up or move in a way that is not smooth on a machine, among other mishaps. Free weight are less problematic in the long run.


  1. Consume Whole Foods


By eating whole foods, you will lose more fat and your muscle mass will be more defined. People will notice your physique more. In addition, whole foods contribute more to a recovery than do processed foods. Whole foods like chicken, eggs, and milk are the greatest sources of nutrients for your body when it comes to building more muscle mass. Growing muscle should be fun and enjoyable. You should approach your quest to build a better body as a friendly challenge.

Fat Loss

How To Burn Fat


What is so easy to get or gain but is so hard to get rid of? Fat! As much as this is the truth, it can be so annoying. Many people have tried and still try to get rid of the excess fat they have gained but to some, getting rid of it has proven to be a nightmare. It’s like your body clings on to the fat so that it spites you. Right? Efforts to lose weight has been made hard by the emergence of people who want to sell you pills to help you get rid of the excess fat, some advice you on certain diets that never seem to work while some suggest exercises that never work either. Eventually when some of the suggestions end up not working they, leaves you even more discouraged.


The best way to burn fat is the natural way. The following are examples of ways that can help you burn fat;

Burn fat with your diet

You can achieve this by;

Reducing your calories slowly

It is advisable to cut your calories slowly. A lot of people tend to cut calorie intake completely not knowing this causes more harm than good to their body.

Vary your Calorie intake

Try and vary your calorie intake so that your body is not used to the same amount of calories all the time. This helps keep your metabolism up and your body guessing.


Cut the bad carbs

Fat is fuel for your body in the form of stored food. There are good carbs and bad carbs for the body. Example of good carbs is oatmeal and vegetables which burn carbs slowly while the bad carb is simple sugars. You should also try not to eat them three hours before bedtime.


Eat small meals often

It is advisable to eat small meals unlike taking 3 huge meals. One thing you should remember is that the small meals you take should be equal to the same amount of food you could eat in a day.


Avoid alcohol intake

Alcohol is known to turn the food you consume into fat instead of getting rid of it. Avoiding it can help you deal with the level of fat in your body.



Always consume breakfast

Burning fat is all about keeping your metabolism high. What better time can you do that than after having eight hours of sleep? In the morning your metabolism is low because the body was in sleep mode. Breakfast will help in keeping it on high-alert.

Take fat-burning foods

Foods like oatmeals, lowfat or nonfat diary

Peanuts, olive oil, fatty fish and avocados

Burning fat with exercise

Break your workouts up

Metabolism spikes after every two workout. It is therefore important that you break your workout into chunks.

Use weights while exercising

Doing cardio is good for losing excess weight and fats but adding weights to your exercise is even better to help in burning fats.

Burning fats by lifestyle hacks

Avoid stressful situations

Stress leads to excess consumption of food. Again, when you are stressed, you tend to burn fat slowly.

Get enough sleep

When you are asleep, your body tends to process carbs easily.

Drink a lot of water

Not only is water good for your organs, hair and skin, it also helps you lose weight.

Check out my ultimate 3 week diet video on weight loss here.