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You calculate your lean body mass through the following formula.

Burn fat, build muscle

First off get your total weight and your body fat percentage. So of your total weight of lbs, So Increasing lean body mass which means building muscle is the key to looking your best and getting your dream body. Not losing weight or even losing body fat neccesarily. Building lean body mass is the primary goal with body fat percentage in the right range being a secondary goal for looking and feeling your best.

How to Eat to Lose Weight: The Secret to Turning Your Body into a Fat-Burning Machine

So in order to look your best focus on building muscle above all else. And this is all while getting you plugged into a community of like minded women who are rooting for you and want to see you succeed as much as I do. If this is something that interests you then be sure to check it out. I look forward to seeing you on the other side and personally welcoming you into the Goddess Sculpting community and your new life as a Goddess! Then Build Muscle!

When properly balanced, these macronutrients support optimal blood sugar levels, optimal fat burning, improved mental fitness and focus, and improved overall health and well being. Carbohydrates provide our bodies with fuel in the form of sugar for energy-burning brain and muscle activity. They also encourage the healthy release of a brain chemical called serotonin, which supports positive mood and sleep patterns. As carbs break down in the body, they release blood sugar into the bloodstream.

The Only Path To Your Dream Body

Insulin is then released to counter the blood sugar. How quickly insulin is released depends on the type of carbohydrate you eat. When you eat simple carbohydrates, they break down quickly so insulin is released quickly, causing your body to stifle fat-burning systems, depress the release of muscle-building hormones, challenge the immune system and raise cholesterol.


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You feel the effects of this process as a sugar high followed by an energy slump. Another way to keep off the blood sugar roller coaster is to choose carbohydrates that are not only complex, but also low on the glycemic index.

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The glycemic index GI is a numerical ranking of foods based on the immediate effect that they have on blood sugar levels. The higher the glycemic index, the quicker the lift and the faster the fall. The goal of this program is not to feed your possible fear of carbohydrates, but instead to support you in eating the right kinds that will, in turn, support your metabolism, your mood and your overall health and well being. And whenever possible, you should replace highly processed foods with minimally processed foods.

Protein is an essential element for creating body balance. The main function of protein is to act as the building block for muscle tissue. Protein is also vital for proper hormone and enzyme synthesis and immune function in our bodies. Protein helps balance blood sugar by serving as a catalyst for the release of glucagon, which plays an opposite role to insulin. Excess insulin can force our bodies to store fat, whereas glucagon from protein helps the body to mobilize fat for burning as a fuel source.

When you choose lean proteins, versus higher fat versions, you will support your metabolism and health by optimizing digestion and assimilation. High quality proteins come from many sources including animal lean meats, poultry, fish, eggs, yogurt and vegetable sources tofu, soy protein powders, tempeh. It is important to know that other vegetable-based proteins, such as beans and other legumes, are great protein sources but also contain significant levels of carbohydrates, which could offset the balance of carbohydrate and proteins.

You should also try to limit the amount of protein that you get from sources that are higher in saturated fats. If you are partial to beef, stick with the leanest cuts to lower fat levels. Studies show that soy may decrease your risk for heart disease, support hormonal regulation, support bone building and decrease risk for certain cancers.

If tofu seems too far-out, consider its cultural cousin, tempeh.

6 Types of Body Fat and How to Get Rid of It

Or start with soy protein powder and soy milk. Minimal protein requirements for an average healthy man or woman is about 0.

What needs to happen to burn fat or build muscle?

For example, a pound woman would require approximately 50 grams of protein daily; a pound man requires about 63 grams of protein daily. There are some exceptions to this rule:. Infants: about 2 grams per kilogram of body weight per day Children: about 1. Truth be told, fats are necessary for proper body function. Subcutaneous fat provides an insulating layer that inhibits heat loss.

Fat supports and protects certain organs, provides a concentrated reserve of food, provides essential fatty acids necessary for normal growth and development, and is a vehicle for natural fat-soluble vitamins found in foods. Fats are an important constituent of cell structure, forming an integral part of the cell membrane. And in conjunction with carbohydrates, fats help conserve protein.