I want a lean muscular body. Can anybody recommend an effective but nutricional fat free diet?

Answer 1

You need some fat in your diet because your body uses it to do important things like make hormones.

Here are some thoughts from my 360 Blog of September 10 that discusses weight loss and conditioning. It includes specific recommendations on fat.

Don't target more than about 2 lbs per week. If you try to lose faster, your body will go into "starvation mode" and get very stingy about burning calories while at the same time very efficient about storing any calories that you do provide. And it will make you feel awful.

There is no site specific way of losing fat... the old myth about working your abs to burn belly fat isn't true. To get rid of love handles, you need to lose overall fat. That happens with exercise and watching your diet. More on that below.

The most effective way to lose fat is aerobic exercise in the "moderate" fat-burning range, ideally first thing in the morning before you eat. When you wake your body is ready to burn fat and your levels of growth hormone are highest at that time. Later in the day it can take up to 30 minutes just to put your body into a fat-burning mode.

Another overlooked way to burn fat is by lifting weights. Skeletal muscle has very high caloric needs... almost twice that of adipose (fat) tissue. Put on a little muscle and you will burn calories all day even at rest. Be aware that skeletal muscle weighs more, so with this approach you may see your weight increasing while your body fat is melting away. Not realizing this often stresses folks who think they should be losing weight as a measure of fitness. Forget the scale, look in the mirror and you will be happy.

To lose a pound of fat, you need to eliminate about 3500 calories. You can do this by burning more with exercise or by modifying your diet to reduce intake. If you do a Google search on say, "swimming calories" you will quickly find a website with tables of calories burned for a given exercise. You can use such lists to estimate how many calories you are burning up with your routine.

For diet, keep a diary for a couple of weeks counting calories, grams of protein, and grams of fat intake. It is easy with online sources of nutritional information (type the name of the food and calories into the Google search engine) and packaging labels. That will let you quickly figure out where the fat is coming from in your diet.

Fat gives you 9 calories per gram. So take the number of grams of fat, multiply by 9, then calculate what percentage the fat calories are of your total daily calories. Restricting the calories from fat to about 20% of your total intake is ideal for a maintenance diet... that isn't overly restrictive. Of note, you need some fat in your diet. For instance, the body uses fat to produce hormones. Once you have a picture of how to modify your diet, you can drop the diary and just go back to it occasionally if you are wanting to tweek things further.

There is a subset of questions that goes further and asks about "How to get a six-pack?" The answer is the same. Six-packs are 20% abdominal exercise and 80% diet. There is one caveat... abdominal muscles will form in the position that you exercise them, so be certain to pull them tightly toward your spine while doing crunches, etc. Also, during most lifting, the "core is active" which means that you should be stabilizing with contracted abs then too. Fail to do this and the abs will form, but bulging outward and the result is not attractive.

If you are trying to build muscle as a way to lose fat, then you may need to increase total calories and specifically your protein intake. I target about 0.8 g of protein per pound of body weight each day when actively building. That is far more protein than most people need in their diets.


Aloha

Answer 2

Okay, first of all, you do NOT want a fat-free diet. Fat is actually a necessary part of your diet and without it you'd have a whole host of nasty physical problems.

What you need to do is cut back on fat and increase nutrient value. Cut back on the carbs, particularly on the heavily processed stuff that you'll find in most pasta, pastries, and such (enriched usually means it's had all the good stuff processed out of it) and make those carbs you do get heavy on whole grains and fiber. Avoid fried and especially fried and breaded foods, and focus more on vegetables and proteins like meats and nuts, preferably fresh and lightly-cooked. Don't go back for seconds, don't pile the food high on the plate: quantity matters as much as quality.

This will help you lose the fat - but there's only one way to build muscle, and that's to exercise. For lean muscle, you'll want to try swimming, running, and other aerobic exercise, with some weightlifting added in. Focusing too much on the weights will lead to bulky muscles, not lean ones.

Answer 3

Your body needs a certain level of fat, a fat free diet is not a good idea. The best way is to cut out saturated fat and trans fatty acids. Also a lean muscular body can't be achieved just by diet ... hit the weights bench!

Answer 4

Well, your body does need some fat. Eat whole grains, drink lots of water and avoid sugar and trans fats like the plague.

Here's a link to a really great sample diet if you're interested.

http://forums.steroid.com/showthread.php?t=110808

Answer 5

Download your favourite tracks to work out to. If you’ve committed to a half hour session per day then a 30-minute soundtrack of the most upbeat, motivating tunes will retain you pumped up!

Answer 6

Ask for your entrée to be served on a bed of greens rather than a bed of pasta or mashed potatoes.

Answer 7

Walk into a co-worker's desk to chat rather then instant messaging.

Answer 8

Yeah, try the USN system! Its a great south African web site that should give you some ideas! Good Luck!

Answer 9

Wear comfy shoes to help you to take meetings for a walk as an alternative to sitting at a desk.

Answer 10

its all about the way u eat,the way u work to gain muscle and not just a fat free diet.I tell u a rule for healty dieting and it will work. "for breakfast-full stomach,for lunch-half stomach & for dinner- quarter stomach".i think this will help u.