Talking about the importance of developing muscle mass is as important as talking about the necessity and benefit of a healthy body fat percentage. Athletes need to develop their muscles because stronger muscles tend to correlate with improved performance as long as the motor skill development is there. Developing muscle mass may increase an athlete’s scale weight. This is a good thing and one that needs to be understood by both coaches and athletes.
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How do we encourage the body to burn its fat reserves, but support its muscle mass reserves if both are depleted simultaneously? The answer is to consume “high quality” protein which is the heart and soul of the Ideal Protein Protocol. Protein supports muscle, and muscle is needed to burn calorie. If you lose muscle when you diet, you will have reduced your body’s ability to burn calories post diet.
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A good source of protein is a food that contains at least 5 grams of protein per serving, and foods labeled "high in protein" are those that contain 10 grams or more of protein per serving. The USDA Dietary Guidelines suggest that the average American consume between 10 percent and 35 percent of our daily calories from proteins. Of course, wherever possible these proteins should be lower in fat. The Foods Foods such as skinless turkey and chicken breast, cold water fish such as salmon, halibut and haddock, as well as duck breast are all going to be very high in lean proteins.
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 Ad Exercising Regularly 1 Learn the benefits of regular exercise. Exercise can help anyone be and feel healthy. But it can also help you shed excess weight. Understanding the benefits of exercise can help you get fit and lose weight and even sculpt your legs.  Exercise can prevent excess weight gain and strengthen your muscles, including those in your legs.  Exercise has that added benefit that it can increase your energy and help you to sleep.
And your weight loss will come to a screeching halt. The low-carb diet is a wonderful, healthful way to lose weight quickly, but you do have to watch your calories as well to a certain extent. If you’re plugging along losing away, keep doing what you’re doing. But if you quit losing, take a look at your cheese and/or nut consumption. Cut those out, and I’ll just about guarantee that your weight loss will pick up again.
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