Eating 6 Meals A Day For Fat Loss And Muscle Building
Eating 6 times a day initially sounds crazy to people who want to loose weight however there is a lot on sense in doing this.
By eating six meals in day i don't mean eating 6 full 3 course dinners but more like 6 small meals. You may have heard the term little and often and this is exactly how this system works.
To work effectively your body needs fuel. Your metabolism is what effects the rate in which you burn calories.
Think of your metabolism like a fire and meals as logs. If you throw all of your logs onto the fire at once you will soon find that the fire dies as there is no fuel.
If you evenly spread out the logs adding one before the last one burns out you will keep the fire going all day long.
This is the same as feeding your body. In order to increase your metabolism you need to supply it with regular healthy meals.
A meal does not have to be something that takes ages to cook and something as simple as a protein shake or fruit could potential count as a meal.
Weight Gain VS Fat Loss
The only real difference between eating for weight gain or fat loss is the amount of food/calories you eat per meal. The principles of eating 6 times a day are the same however in a fat loss program there should be fewer calories per meal then that of a weight gain meal plan.
Meal Timings
You should aim to space out your meals evenly throughout the day, eating every couple of hours and should try not to go more then 3 hours without eating.
This is particularly important for people trying to gain muscle and weight.
Example Meal Timings
Meal 1 0700hrs
Meal 2 1000hrs
Meal 3 1300hrs
Meal 4 1500hrs
Meal 5 1700hrs
Meal 6 2000hrs
Don't get too hung up over meal timings and feel free to adjust the times on a day by day basis to suit your own lifestyle.
Post workout nutrition is important and you should be planning your meals around your home workouts. eating post workout is important especially for muscle growth as your muscles will need feeding so make sure you plan to have a meal post workout.
Your first meal should be eating within 40minutes of waking up. your body will need food for energy as it has been fasting throughout the night.
Plan Your Meals
Planning your meals in advance is a great way to stay on track with your diet plan.
When i first started following a nutrition plan i used to just make it up on the day and 'wing it'. This was a big mistake as i soon found i ran out of foods to make healthy meals and i lost interest.
A better way of dealing with 6 meals a day is to plan then either the day or week before. This way you will know exactly what to eat and when to eat it and you can also work out what shopping you need to buy for the meals.
Download Your FREE Blank Meal Planner
You can use this chart to plan your daily meals. there are spaces to write what you plan to have and what you actually had to eat.
Print off as many as you like.
Download Instantly
Motivation
Changing your diet dose not have to mean that you totally give up your favorite foods, in fact i encourage you to have 1 day a week where you do not follow a diet plan and can eat what ever you want.
If you have read my muscle building challenge then you would have seen that every sunday i would take a day off from training and from dieting and eat all the foods that i craved in the week. This is a great way to stay motivated as you can still loose fat / gain muscle and eat what you want.
After a few weeks you can change your cheat day into a cheat meal and eventually phase it out.
What To Eat
Knowing what to eat is one of the hardest parts when planning your meals. This really depending on your goals. You meals should be made up of proteins, complex carbohydrates and healthy fats.
it is important to include vegetables with most of your meals. The greener the better as these are full of antioxidants and vitamins. Out of your 6 meals a day at least 3 of them should be vegetables.
Done For You Meal Plans
when i signed up to the No Nonsense muscle Building Program i got access to 12 weeks worth of easy to follow meal plans, each one being based on 6 meals a day.
Each week has a shopping list and is printable so you can take it to the grocery store.
These plans are great for people who want to take the guess work out of meal planning and lets you burn fat or gain muscle depending on your goals.
Share Your healthy Recipes
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Other Visitors Recipes
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Chicken RockerFella
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Serves: 4 Adults
Ingredients
4 chicken breasts; skinless and boneless
6 green onions, chopped
4 cloves garlic, chopped
1 tsp butter,...
Muscle Building Banana Bread
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Ingredients
200g fat free plain yogurt
200ml egg whites
450g very ripe bananas pureed with a hand blender
60g plain unflavored whey protein
1 ...
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This Website Is Intended For Educational Purposes Only, Please Consult A Doctor Before Making Changes In Your Diet Or Starting Any Exercise Program
