No matter how hard you try in the gym, you won’t see much result unless you combine your workouts with a well thought out nutrition plan. Without proper nutrition for building muscles and losing fat your body will always be lacking the balance and energy to complement your training efforts. The good news is that the same rules apply to both muscle gain and fat loss nutrition planning, and that these rules are actually quite simple to follow. You will instantly notice an improvement in your mental capacity and focus, as well as an increase in your energy levels and workout recovery times.

1. Meal Partitioning

Increase the number of meals per day, but make them smaller and focused on what food they contain. Fruits, lean protein, vegetables and whole foods should always form up the main ingredients of each meal. You must instill some self-discipline here and get rid of high-calorie, high-fat and high-sugar foods. If you’re serious about losing fat while maintaining high energy resources for your workouts, you can’t have things like chocolate bars, cookies, pies, ice cream, fried foods, etc. in your menu. Definitely not often anyway. I know it’s impossible to completely change your eating habits, but you need to start making changes today and be consistent and focused. By taking small steps in eliminating bad foods and adding good ones, you will achieve the necessary nutrition levels in a rather short period of time.

2. Drinking Water

It goes without saying that hydration is crucial, not only for preserving life altogether, but for allowing your body to function at its best. While the minimum intake should be at about 2 liters a day, nutrition specialists suggest at least 3 liters of water. This is quite true when you’re working out to build muscle and lose fat as it helps your system to get rid of toxins more easily. Calories that come from drinks such as soda, alcohol or beverages containing sugar are working against you, so replace the regular consumption of those with a glass of water. Don’t think much about it and you can easily do it. You’ll be glad you did later.

3. Creating a Nutrition Plan

You need to make a plan.

Going from meal to meal without having a clear idea what you should consume is not going to take you far. Nor will going into the grocery store and trying to figure out what to buy in the last minute. Unless you’re experienced and have been following a plan for months or years, you will miss out on important ingredients, as well as end up buying something you shouldn’t.

Plan with your daily schedule in mind.

It’s not feasible to cancel a lunch meeting or a business trip just to eat healthy, so make sure to point these out in your plan and prepare some whole food sandwiches or try to figure out in advance what foods to order in that restaurant, such that you don’t have to break out of your nutrition targets.

Make a grocery shop list and stick to it.

It will save you a lot of time and help you avoid mistakes, as well as keep those tempting candies and other treats out of your house. That way you can focus on following your nutrition plan to the optimum. Try to prepare as many ingredients and meal prerequisites so when it comes to making the actual meal you can have it ready in no time. While a lot more can be said on the topic, I can guarantee you that just by following these 3 simple tips on proper nutrition for building muscles and losing fat you will experience noticeable results right from the start.

Don’t be surprised if you begin losing a pound or more per week just from having the correct nutrition alone.

You may want to start a healthy weight loss program now or you have just in the weight loss battles.  In any situation, there are at least 3 things to look at in the early stage of a weight loss program.

1) Choose your battles

When you first start in a healthy weight loss program, avoid yourself to be overwhelmed by too much information.  It is especially easy to get caught up in the small battles among low fat and low carbohydrates (low carb) diet theorists about food like coffee, diet sodas, sugar alcohol, cake,  cheese, wine etc. Please do not get sucked in.  Some of my friends simply cannot imagine how to live without coffee. So, you do not need to give up things when you join a healthy weight loss program. The important concept in healthy weight loss is that you are trying to make changes on a continual progress basis. The name of the weight loss game is direction, not perfection. If all that is standing between you and a healthier low-carb diet is a couple of diet colas, keep the colas for now. Maybe you will give them up later or maybe you won’t, it is alright.  Just learn to choose your battles and remember, you do not have to do everything all at once.

2) Avoid junk food, no matter high-carb or low-carb

Affecting by advertisement and some misconception, a lot of people think that they can eat any things as long as it is labeled low carbohydrates or low-carb. This could easily result in the following scenario: an overweight population of “low-carbers” with swelling waistlines and skyrocketing health issues. A typical scene of this scenario scrolls through Disneyland, where you can easily see these “low-carbers” grasp a vat-size cup of sugar-free soda with one hand, with another hand holds any of a zillion “carbohydrates free” snack food yet to be invented – hot dogs on low-carb buns, low-carb cotton candy, low-carb popcorn etc.

What do you think after over eating all this low-carb foods?  Now you know why you need a healthy weight loss program. For healthy weight loss purpose, cutting carbohydrates alone is not enough.  You just need to cut the junk food.  We have to learn, unfortunately, that in most cases the food industry is not our friend.  If carb-free becomes just another slogan like low-fat did and we become addicted to carb-free, but high calorie, chemically enhanced junk food, we will have traded one idiotic notion for another and our health will be the same bad shape it was before.

3) Invest some time in your kitchen

Let’s look at some statistic at the past. People spend $6 billion on fast food in 1970. In the year 2000, people spent $110 billion on fast food, virtually 18 times of what people spent in 1970. Fully 90% of the money spent on food in the United States is spent on processed food. Besides, the typical American eats 3 fast-food burgers and 4 orders of fries per week. That is why some people say that people nowadays exchange our health for convenience. If you concern about your health and your weight, and want to join a healthy weight loss plan, it is time to stop eating processed food. In fact, you can spend a little time in the kitchen, preparing your own food for healthy weight loss purpose. Buy some cookbook or get some eating smart tips, then cook your own breakfast and make your own snacks.  A sharing from a dieter who succeeded losing pounds said “Treating food in this new way is definitely a challenge and a learning experience, but it beats my old way of eating that left me fat, tired and depressed.”  It is your choice now of whether want a healthy life and diet habit.

In a healthy weight loss program, we need to identify very clearly, that that is no free lunch in this world. You need to put effort to learn all these things for your health and healthy weight loss effects.  There is no shortcut for healthy weight loss. You need to adjust your diet habit, perform right exercise, and make use of some supplements. These are the right approach in a healthy weight loss program.

The Atkins diet just may be the one diet you can stay on until you reach your weight goal. It’s easy to use, it can be changed around to fit your tastes, and easy to stay on while you lose the weight you need.  It allows you to eat most of your favorite foods and has a menu you can adjust for you and your family.

Although the Atkins diet was and is still a popular diet, you can’t live on it the rest of your life. Well, you won’t be healthy if you do. It cuts out most of the carbohydrates from your diet. Your body needs carbs to function properly.  It also needs proteins and it needs fats.

The Atkins diet is not a fad diet – there are hospitals that use it for surgery patients who need to lose weight before surgery.


There are presently over 2 million people using the Atkins diet plan. They are all losing weight. It’s a low carb diet, which includes meals and classes if you need to use them.

It’s set up similar to a board game

The Atkins Diet doesn’t include white foods.Instead of a board to move around, you have index cards (meal cards) to move around.  Meal cards have the foods you can eat for that week. They also contain exercises to use to increase weight loss.The death rate from obesity is on the rise as is type two diabetes, high blood pressure, and heart and kidney failure. This is all due to people being overweight.  Losing weight is in their best interest and the Adkins diet will help them lose weight.

It’s the only diet that is FDA approved

The FDA approved it so there would be a diet overweight people could use that will help them lose weight and regain their health.  If you follow the Atkins diet to the letter you will lose weight.  It even allows you to cheat once in a while, knowing you will anyway. There are many places offline and online that can help you with the Atkins diet. They offer friendly advice and most of all; they offer support when you need it. Men, woman, and children of any age can use the Atkins diet to lose weight.

Pac Man Atkins Diet.

The Atkins diet is a weight loss program that is designed to put you on a diet that you’ll be comfortable with and one you’ll stick with until you reach your weight goal. If you or one of your loved ones is overweight, then the right weight management program for you and them is the Atkins diet.