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8 Highly Effective Weight Loss & Muscle Building Tactics

8 Highly Effective Weight Loss & Muscle Building Tactics

Have you ever learned something or had someone impart wisdom to you that didn’t make much of an impact at the time, but  then hit you like a sledgehammer later?

This happened to me when I was training for my first marathon.  My friend and coach, Steve, told me that once you hit 40 you can keep your body fat low, maintain and build muscle, and run great times—but that it just gets harder. Now, at age 52, I am definitely at the place he was talking about.  Even though I have worked out and eaten healthy all of my life, I do both better now.  This article is about some of the key strategies that I have found to make the most impact on weight and body fat, muscle mass, and energy level.

1. Eating More Often

Eating more often throughout the day will help you maintain both your energy level and your blood sugar levels.  I find that a plan that seems to work best is to eat three main meals (breakfast, lunch and dinner) and then add in several snacks or mini-meals. Each of your meals or snacks should contain some protein: an easy mid-morning or afternoon snack could be an apple and a small handful of almonds, for example.

On my workout days (5-6 per week) I will add in a sixth snack right after I exercise: this is usually a protein shake with about 100 calories, which works well to recharge me as I head back to my practice.

2.  Drinking More Water 

Drinking more water will help you feel and function better, and starting your morning with two glasses of water will help you to re-hydrate.  This has many health benefits and will also allow your muscles and ligaments to become more pliable and resilient.

Taking in a fair amount of water throughout the day also seems to help many people lose weight, or at least to maintain their weight.

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3. Eat the Majority of Your Carbohydrates Early in the Day.

The two best times to eat carbohydrates are in the early morning, and after strenuous exercise. Eating most of your carbs in the morning allows them to be used more effectively by your body over the course of the day, and will be less likely to store them as fat.

Do you  know what the worst time of day is to load up on high glycemic-index carbs? At dinner time, and during evening snacking. The most important foods to avoid are potatoes, white pasta (100% whole wheat pasta is a better option), white rice, bread, rolls, and chips.

Here is another Lifehack article to check out to help with your weight loss goals:

http://www.lifehack.org/articles/lifestyle/avoid-these-mistakes-if-you-want-to-lose-weight-fast.html

4. If It Comes in a Package or Already Prepared, Eliminate It.

If you really want to clean up your diet and start getting fast results, cut out processed foods.

This may take a little practice if you are used to preparing meals that come ready to heat and eat or almost prepared: if you’re a fast-food aficionado, you will have some major changes to make.

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A good example of a healthy meal would be a dinner of grilled fish (wild-caught is best), steamed vegetables, brown rice, salad with homemade dressing (olive oil, vinegar and mustard) and maybe a glass or two of red wine.  This could replace frozen, breaded fish fillets, white rice or potatoes, and other commonly-prepared side dishes.

5. Cut Out Refined Sugar.

Sugar, in many of its forms (especially refined), is just not good for us. Eating natural sugar with fiber  (like the fructose that occurs naturally in fruit) is much healthier. Unfortunately, high fructose corn syrup (HFCS) is found in many of the foods and beverages that many of us consume today: why is that?

Corn syrup is cheap and about three times sweeter that glucose, so it’s used liberally in the food industry. It has the potential to pack on fat pounds, increase blood pressure and override your brain’s ability to register “feeling full”. Try to avoid it as much as possible.

6. Eat Breakfast.

This really is the most important meal of your day: research has shown that eating a good breakfast will typically decrease the amount of total calories you take in during the entire day.

What makes for a good fat-burning and muscle building breakfast? Although I’m not much of a hot-cereal eater, whole grain oatmeal could be part of a healthy start to your day.  You could also toss some almonds or walnuts into your oatmeal for additional protein and healthy fat.

I will often have grilled salmon (I’ll grill extra on the weekend and have plenty for breakfasts and lunches during the week), left-over steamed veggies, almonds, and coffee for breakfast, with other favorites including turkey sausage, scrambled eggs (my #1 go-to breakfast), bacon, home-made protein bars and chicken sausage.

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7. Stop Trying to Spot-Reduce with “Crunch-Type” Sit-Ups.

Crunches have been shown to provide very little muscle activation to the muscles that make up your abs (abdominal muscles).  There are far more effective options you could do instead.

Try some of these to work your core: planks (front and side), mountain climbers, push-ups, hanging leg raises (hanging from a pull-up bar). Also doing full-body, compound exercise moves will work your core—a good example of this is the kettlebell swing.  This move, in my opinion, is the most effective all-over body move: try 10 sets of 20-30 swings (with the right amount of weight and good form) and you will feel what I mean by total body move.

Check out this Lifehack post to learn more about muscle building: http://www.lifehack.org/articles/lifestyle/10-workout-hacks-for-building-muscle.html

8. Lift Weights.

Adding weight-lifting to your exercise regimen will get your body into fat-burning and muscle-building mode faster than any other exercise. The biggest weight lifting mistake that I find people making is that they never start—beyond that, many women tend to lift weights that are too light to get significant results with fat loss and muscle-building.

Men, on the other hand, will often try to lift too much weight and end up with muscle, ligament or joint injuries.The key is to find the right amount of weight for each exercise that will allow you to perform 10-15 repetitions for 3-4 sets.  If you are new to weight training, I strongly suggest that you hire a personal trainer to at least get you started correctly.

What are the benefits of weight lifting for both men and women? Loss of both weight and fat that lasts for many hours even after your workout; repair and building of muscle tissue; increased strength of bones and joints; decreased pain and improved balance.

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If you are interested in reading about more cutting edge, anti-aging information on exercise and weight-lifting, I highly recommend these books:

Younger Next Year (for men) and Younger Next Year (for Women).  Written by Chris Crowley and Henry S. Lodge, MD

Featured photo credit:  Couple of women at the gym stretching via Shutterstock

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Last Updated on May 25, 2019

20 Spaghetti Squash Recipes For Anyone Who Is Looking For Delicious, Healthy Comfort Food

20 Spaghetti Squash Recipes For Anyone Who Is Looking For Delicious, Healthy Comfort Food

Spaghetti squash is similar to cucumber. It has a shell which is difficult to pierce and this hard flesh surrounds a hollow cavity filled with seeds. When you cook this vegetable, the squash flesh falls away from the inner cavity and only the reminiscent of spaghetti remains. You can get surprised and delighted to see how this vegetable transforms with cooking.

It can act as a great substitute to pasta. It tastes as delicious as the traditional pasta and is equally satisfying but healthier. It is gluten free and contains many nutrients like vitamin A, potassium and folic acid.

This incredible vegetable can be boiled, baked or steamed. And, a lot of recipes can be prepared with spaghetti squash as the chief ingredient. I’m sure the following recipes will make your mouth water.

Breakfast

1. Spiced Coconut Squash Breakfast Porridge

1

    This unconventional porridge, prepared for breakfast, is a perfect dish to start your day. The ingredients include spaghetti squash, organic coconut milk, ginger, coconut flour, maple syrup, cinnamon, sea salt and vanilla extract. It has a comforting and creamy texture and is best served with fresh fruit topping. (Click here for recipe)

    2. Egg and Avocado Spaghetti Squash Boats

    2

      If you’re looking for a light, healthy, gluten free, vegetarian breakfast then avocado spaghetti squash boats is the best option. Besides chopping the squash, breaking the egg and slicing the avocado, this recipe doesn’t require much effort in its preparation. It tastes amazing with egg yolk and salsa and has a rich decadent texture. (Click here for recipe)

      3. Spaghetti Squash Frittata for One

      3

        This frittata, if prepared perfectly, can be an excellent choice for a healthy meal. It is a combination of lots of spaghetti squash, a few white eggs, some red pepper for color and texture, few onions and garlic for flavor, and some fresh herbs for brightness. This dish is usually served large in size and tastes great with tomato sauce and bean balls. (Click here for recipe)

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        4. Ingredient Spaghetti Squash Brunch

        4

          It’s a fast and easy breakfast that contains a poached egg and feta on a pre-roasted pile of spaghetti squash bed. The yolk from the egg floods through the scraps of squash underneath. It almost tastes like an Italian pasta and the light crumble of feta adds more calcium and protein. (Click here for recipe)

          5. Spaghetti Squash Hash Browns

          5

            A very healthy take on hash browns in which spaghetti squash is used in place of potatoes and coconut oil in place of butter. This reduces stress, inflammation and starch, making it healthier than traditional hash browns. It helps lose water weight as well which is helpful for weight loss. The final product is fluffy on the inside but crispy on the outside. It is best served alongside some dippy eggs. (Click here for recipe and image source)

            Lunch

            6. Spaghetti Squash Chow Mein

            6

              Spaghetti squash can not only replace Italian pasta but it can also replace the Chinese noodles. They are a delicious, satisfying dish, prepared by stirring and frying spaghetti squash with a rainbow of other vegetables along with a sweet smelling mixture of fish sauce, rice vinegar and soy. They are gluten free and grease free which makes them healthier. (Click here for recipe)

              7. Parmesan Zucchini and Spaghetti Squash with Pine Nuts

              7

                This dish is a marvelous combination of garlic, spaghetti squash, parmesan, toasted pine and zucchini nuts. It’s super healthy, gluten free, full of vegetables and delicious. Tossed with olive oil, this dish meets all the dietary needs and is perfect for light lunch. You can also add some chicken to increase protein.  (Click here for recipe)

                 8. Spaghetti Squash with Mushrooms Parmesan

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                8

                  Though spaghetti squash provides low calories, you can add meaty mushroom and a good amount of parmesan cheese to increase the amount of calories. It’s a healthy, full of flavor, vegetarian dish, and has cheap and easy ingredients which you can find in market. The final product is yummy and satisfying and can make your lunch, perfect.  (Click here for recipe)

                   9. Spaghetti Squash with Vegan Fire-Roasted Tomato Cream Sauce

                  9

                    A pile of roasted squash is flavored with a sauce made from five ingredients. The vegan fire-roasted tomato cream sauce is made from the mixture of tomatoes, cashews, basil, salt and water. This spicy sauce makes it more delicious and some small amount of basil adds fresh green color and flavor. (Click here for recipe)

                     10. Thai Peanut Spaghetti Squash

                    10

                      Most of the dishes listed here are either Mexican or Italian. This recipe however will give you a fresh Asian feeling. To prepare this, all you need are spaghetti squash and peanut sauce, then by adding some ginger, lime and vinegar you’ll get one of the most delicious recipes. The texture of this dish reminds you of heavenly beaches in Thailand. (Click here for the recipe)

                      Dinner

                      11. Spaghetti Squash Comfort Bowl

                      11

                        This is the perfect kind of bowl that you want to have on a cold evening, sitting on a couch and watching TV. You’ll enjoy its lightly steamed veggies, allspice beans, and the strands of squash as well. It feels creamy but doesn’t seem too heavy. It’s a great dish with intense indulgence, with our best spaghetti squash, the warm beans, and the comforting steamed veggies. (Click here for the recipe)

                        12. Spaghetti Squash Crust Pizza

                        12

                          As you already know, spaghetti squash is a great substitute for pasta, but this dish here shows how these chewy shreds can make a great stand-in for pizza. You can add anything like meat or veggies to the base which is bound with egg whites and flour. The end product is a great gluten free dish. (Click here for the recipe)

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                          13. Spaghetti Squash Fried Rice

                          13

                            Spaghetti squash works as a good substitute to the cauliflower as the base of a fried rice. This recipe includes almost all of the usual ingredients of a fried rice. With green onions, eggs, peanut oil, and some garlic, this dish gives a unique texture that you can never find in your local restaurants. (Click here for the recipe)

                             14. Roasted Garlic Spaghetti Squash Lasagna Boats

                            14

                              If you’re looking for something delicious for the winter evenings, you’ll get fond of these cheesy spaghetti squash boats. To lighten it up, it is filled with tomato sauce, cheese, chicken sausage, parmesan and ricotta. You can easily complete its arrangement ahead of time and bake it before dinner. (Click here for the recipe)

                              15. Chicken Enchilada Stuffed Spaghetti Squash

                              15

                                This Mexican inspired dish has spaghetti squash as a serving bowl and inside it goes enchilada sauce, chicken, cheese, black beans and other veggies wrapped inside a corn tortilla blanket. You can also use spinach in place of the corn and black beans. Topped with sauce galore, this dish can be served as a family fun meal.  (Click here for the recipe)

                                Dessert

                                16. Sweet Spaghetti Squash Kugel with Apples and Raisins

                                16

                                  If you can afford spaghetti squash, coconut sugar, some eggs and few other ingredients, then this dish must be your cheapest choice. This noodle is a delight in all seasons. The addition of some apples and raisins results in its fruity freshness. (Click here for the recipe)

                                  17. Spaghetti Squash Coconut Custard Pie

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                                  17

                                    With the fine sweetness from vanilla extract and coconut, this dessert can be a great hit among guests. The spaghetti squash drowns in an egg batter to make it lighter than a cream pie. You can play and experiment with the ingredients and see surprising results.  (Click here for the recipe)

                                     18. Spaghetti Squash Cake With Cream Cheese Glaze

                                    18

                                      This desert will be a delicious treat to those who are a fan of carrot cake. Spaghetti squash is a vegetable with pleasant taste, lending fiber, potassium and vitamins. So, if you drape it in cream cheese frosting, you will end with this mouth- watering cake. This dessert has so many health benefits and is also great for a Thanksgiving dinner. (Click here for the recipe)

                                       19. Spaghetti Squash Kheer

                                      19

                                        Kheer is a rice pudding made by boiling rice with cow milk and sugar. But this type of kheer replaces boiling rice with noodles swapped out of spaghetti squash and cow milk with coconut milk. By pouring some ghee, you can add necessary richness in it. It is healthier than traditional kheer and can act as a great dessert for your evenings. (Click here for the recipe)

                                         20. Cinnamon Spice Spaghetti Squash Cake

                                        20

                                          By now, you must be surprised by the versatility of spaghetti squash. But your best surprise will probably come after you finish preparing this cake. This cake is a game changer. You’ll have the taste of lots of veggies like cinnamon, allspice maple syrup and ginger, all inside a single cake.  It’s a perfect treat for picky eaters. (Click here for the recipe)

                                          Featured photo credit: Spaghetti Squash with Fire Roasted Tomato, Olive and Baby Spinach Sauce via commons.wikimedia.org

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