3 Master Keys to Lean Muscle Gain and Weight Loss Success

Let's face it, losing weight and keeping it off is difficult. Most people fail. There are many possible reasons for their pitfalls, however it's quite likely just a few simple mistakes they're making, which are hindering and stumping their slimming efforts.

For Some People Eat a Light Breakfast, or None at All

We have always been taught that breakfast is the most important meal of the day. Indeed this statement is 100% factually accurate but it does not necessarily translate to mean that everyone should eat a hearty breakfast to perform their best and look their best. In reality, it all depends on the person and their genetic makeup. Some people need a hearty breakfast in order to perform at their best, others need little to no breakfast at all. The rule of thumb is to use your intuition. Use your animal (yes, human beings are technically animals) instincts. If you are ravenous at breakfast time go with what your body craves and desires - moderate portions are okay. If you're not hungry upon waking then have hot tea with fresh ginger and fresh lemon to get you through until lunch. Ginger tea works quite well as a morning pick-me-up.

If You Are a Meat Lover, Eat It at Lunch Time

Western society has a love affair with meat. You might say it always has, particularly in the U.S. The United States was founded upon the principals of hunting, fishing, and survival in the wilderness. Our ancestors engrained these traits into us all, beginning way back in the late 1700's. Going meat free is not practical for many people since it's such a big part of who we are as Americans. For many people meat is very strengthening and nourishing since it's so chock full of iron, zinc, protein, amino acids, and so much more. The best time to have meat is at lunch time because this is when our digestive power is at it's peak. Protein is hardest to digest and absorb but it is a critical component to our daily diet. Only take in a maximum of 50 grams of protein at any one sitting. This is especially true if your protein source is meat.

Enjoy a Light Dinner

We have always been raised on hearty dinners as Americans. Gospel was lots of bread, meat and potatoes, vegetables, corn on the cob, a huge salad, and desert to top it all off. One thing wasn't taught to us though; this was based upon the concept of hard labor, all day long. That's how people were back then. This was the dinner recommendation for the physical laborer, and not typically designed for lifestyles in the 21st century. 

Lean protein sources such as beans, fish, chicken (white meat), bison, elk, egg whites, etc. are all fine for dinner. Keep portions balanced and under control for optimal results. Be sure you are including plenty of fresh veggies in your dinner as well. Include a fat burning, low-starch carbohydrate like brown rice or quinoa as well if you're very hungry. Technically speaking beans and veggies are plenty enough carbs for a meal. If you choose to add a rice or potato (baked) be sure to eat dinner early so as to have plenty of time to process and digest your meal before retiring for the evening. If you eat a light dinner, feel free to have a snack a few hours before bed. Unsalted/lightly salted popcorn, sunflower seeds, almonds - these are great choices.

3 Super Foods to Supercharge Your Weight Loss Efforts

It's a new year and that means weight loss time for millions of people worldwide.
Some people do commercial diet programs, others exercise more and eat less, others do nothing at all.
When it comes to weight loss there are three critical superfoods to dramatically speed a dieters efforts.
Simply include these three foods into the daily diet once or twice per day and the pounds will begin to shed.
The three weight loss superfoods are Wild Alaskan Salmon, grapefruit, and avocados.

Wild Alaskan Salmon

Salmon is loaded with omega-3 fatty acids which are excellent for weight loss because they bring down high levels of omega-6 fatty acids.
High levels of omega-6 in the body leads to inflammation, high cholesterol, high blood pressure, obesity, and more. The typical Western, American diet is packed with omega-6 fatty acids and deficient in omega-3.
Wild Alaskan Salmon is of the highest quality and very high in omega-3 EFA's (Essential Fatty Acids).
Eating salmon is excellent for weight loss because it treats one of the root problems of obesity, overabundance of omega-6 EFA's.

Grapefruit

Loaded with lycopene and vitamin c, grapefruit is a superfood and a super fruit.
It is so good for weight loss, the Grapefruit Diet has stood the test of time since the 1930s.
The reason grapefruit stimulates the metabolism so well may be due to the content of antioxidants it contains.

Avocados

Avocados are ultra-rich in omega 9 EFA's which are a fat, when taken in moderation, aids the weight loss process.
Monounsaturated fats are excellent for balancing high blood lipids and excess saturated fat intake, and avocados have an abundance of these fats as well.
What's more, avocados fend off insulin resistance due to special compounds they contain. This makes them very unique for weight loss efforts because they have several methods of action.

Begin to include these three weight loss superfoods into your daily diet and watch your waistline begin to shrink like magic.

4 Gluten Free Grains You Must Eat Daily

When we think whole grains we automatically think of wheat, rice, and corn. While definitely some of the most popular whole grains, there are others which are just as nutritious and flavorful.
They also happen to be naturally gluten free, making them great choices for people with wheat and gluten intolerance. They are amaranth, millet, buckwheat, and quinoa.

Amaranth

A main ingredient used in grits, amaranth is one of the original ancient grains.
Amaranth is a naturally gluten free grain making it ideal for those who suffer from Celiac Disease.
This grain is making a comeback in Western cuisine because it tastes great, has excellent texture, is versatile, and amaranth is jam packed with nutrition.

Millet

Loaded with B-vitamins and protein, millet is a great option for those people who require gluten free grains in their diet.
Millet is fed to livestock, however the taste and versatility make it an excellent substitute for wheat and corn in human diets as well. For celiac sufferers it's a must have.

Buckwheat

If you do a search for buckwheat on the internet, you will find many recipes for buckwheat pancakes. These are just one of the things that can be made with buckwheat, another great gluten free grain which is gaining popularity in Western Culture.
Buckwheat is very high in iron and zinc, as well as antioxidants and protein.

Quinoa

One of the hidden treasures in the grain world is the whole grain quinoa. Gluten free grains are all good for slimming the waist line but quinoa is in it's own league when it comes to boosting the metabolism naturally.
Quinoa works in multiple ways for weight loss. It fills the appetite void because it is very high in fiber. It also has a very high concentration of vitamins and minerals which are excellent for speeding up the metabolism.
Most importantly however, quinoa stabilizes blood sugar levels leading to better fat and carbohydrate metabolism.

Begin adding some or all of these gluten free grains into your daily diet gradually. Instead of wheat or rye, give quinoa or amaranth a try. You may find them as very tasty, healthy alternatives you can really enjoy.