關於 do you need fats to build muscle ，我們在網路上蒐集到這些相關的討論、資訊與評價

In order to keep up with my busy life, maintaining optimal health and an optimal brain becomes a top priority. When your brain is functioning well, you have more energy and life just gets better.⠀
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1. Eat plenty of healthy fat. My brain worked pretty well before but embracing fat (even good saturated fats like coconut oil and MCT oil) pushed my mental clarity through the roof. ⠀
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2. We need about 30 grams of protein per meal to build muscle. When you lose muscle, you age faster and your brain takes a huge hit! Eat protein at every meal, including omega-3 eggs, protein shakes, nut butters, or even fatty fish for breakfast.⠀
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3. At least 75% of your plate, by volume, should be filled with colorful plant foods. These colorful super-foods come loaded with brain-boosting stuff like phytonutrients. Enjoy an array of colorful plant foods like blueberries and dark leafy greens like kale, Swiss chard, spinach, watercress, and arugula.⠀
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4. Avoid sugar, high-fructose corn syrup, trans fats, food additives, and preservatives, all of which poison your brain and disrupt your biochemistry.⠀
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5. Exercise improves memory, learning, and concentration. It also helps to improve your mood, boost your energy, and reduce overall stress in your body and mind.⠀
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6. Learn how to ACTIVELY relax. To engage the powerful forces of the mind on the body, you must DO something. Try meditation or learning something new.⠀
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There are so many other things that I do on a daily basis to keep my brain sharp, like taking supplements, taking a steam or sauna, drinking purified water, and avoiding neurotoxins. But, the steps above are the most important ones that anyone can take starting today.

To know more how to become healthier and happier, Whatsapp me.
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Source: Dr. Mark Hyman, Director of Center for Functional Medicine, Cleveland Clinic

A simple analogy to improve your knowledge on Macro Nutrition. #jystyle

Protein, Carbohydrate, and Fats 101.

Building muscle is like building a house.

To build a house you need building materials (protein), man power (carbs) and tools (fats).

You can't build muscle effectively if you are only focusing on one of macro-nutrition. Protein for example. You can't build a house even though you have alot of building materials (protein) but no workers (carbs) and tools (fats).

Too much of workers (carbs), merchinary and tools (fats) but lack of building material (protein), you won't be able to complete building a house too.

Finally, too much of building material (protein), workers (carbs) and tools (fats). Your house will built solidly but unfortunately you will get some left over (fat gain) like extra building materials, over hiring workers that do nothing, and unnecessary tools. #jystyle

Good morning guys! Firstly thanks for the support!!!! Woke up to my surprise, really amazed at how fast this page got to people, thanks a lot!

Anyway this is my EVERYDAY breakfast, it is a Must, why? To fuel up the body after a long 8 hours of sleep, and of course to hit the amount of calories my body needs to maintain the muscle mass.

Food: 10 Eggs(3 whole eggs 7eggs white) mixed with some vegetables, I like broccoli and carrot a lot so I used them often, you can actually mix it around, some days I have it with spinach and some pepper. Oatmeal(100g) mixed with milk together with some flaxseed and Pine nuts, these are the carbs and fats( GOOD fats ) that our body need. Normally I would have my oatmeal only mixed with water, but you know you get bored sometimes, and switching and twisting your ideas is the best way to see results :) and also I'll have an orange.

Supplements: Lastly I'll have my BCAA, Fish Oil, Multivitamins.

So yeah that's pretty much it! Remember, start off your day with a meal that will power you up throughout, not one that doesn't build you! I know it may look like there's a lot to do, actually it only took me bout 10mins to prepare, so give it a try :) msg me if you have any questions! Have a good breakfast!

*Closed Caption is available in this video*

Here doing my absolute best sharing some Training & Nutrition strategies to everyone who is fasting in this Ramadan. More details about fasting tips below (read more).

Question 1:
When is the Best Time to workout?

Answers:
The most convenient time to train is right before you break-fast. This allows you to train and break-fast at ease for ultimate replenish from hydration and nutrition. The down side? Lack of energy and dehydration, but this feeling will go away right after a few days of practice. You gotta persist the first week!

The other timing that works great is to train 1-2 hours after you had your first break-fast meal. Having some fluid and nutrient in your system will definitely help you to train hard like normal. But the downside of this timing is training at this timing can be a little late during the day, and some may experience sluggishness due to their consumed meal, due to this I would recommend keeping your pre-workout meal small and eat something that is easy to digest.

Question 2:
How many times you should workout in a week?

Answers:
Imo, try to maintain training 3 sessions a week (or more). Frequency allows your body to get adapted to the fasting state faster, and training frequently will will help you maximize fatloss & muscle maintenance (depending of what type of training you do).

For the first week, you can start easy like working out 2-3 times a week. A week later you may want to increase the frequency to 3-4 times a week, and slowly work up to 5 training sessions in a week.

Question 3:
How long should you workout?

Answers:
If you are training frequent (up to 5 sessions a week), your workout session doesn't need to be long. Once again, it is depending on what type of training you do and the timing you decided to train. You should keep your workout shorter if you decided to train before break-fast. Where training after your pre-workout meal, you can stick to the same training duration.

Imo, 15-30 minutes for bodyweight/running/hard-cardio is good. 30-60 minute for gym training is sufficient.

Question 4:
What is the best food to focus during fasting?

Answers:
Protein, Protein, Protein! (Red meat will work better)

I would also recommend adding some healthy fats to your diet such as olive, avocado, egg yellow, cheese, coconut oil, and fish oil. This will prolong the nutrient delivery to your system to stay anabolic.

Question 5:
What food to avoid?

Answers:
Reduce/Avoid anything that makes your thirsty and dehydrated. Such as Caffeine, Salt, and Spicy food.

If you are new to supplement, consuming Whey and Creatine at this time is not a good idea too. But if you've been taking them all this while, it is fine.

If you want to learn more about my secrets, training with the right method to reduce all the time wasted by figuring out your own in the gym, or get overwhelmed with thousands of different facts on the internet. I strongly recommend you to check out my best coaching program (web app pocket trainer) link: https://ironmastery.com

Here you will learn all the exercises that will 100% work with the Muscles you want to build. Not only that, but it also comes with a proven effective training program (feat. Ripped & Fit / Super Training) designed according to your personal training level. All periodized accordingly to help you build muscle and burn fat more aggressive like never before.

Lastly, because time is more valuable than money. And I don't want you to go through the long hard-way of learning to get results just like what I did back then. Over here, we did all the heavy lifting for you and all you need to do is just launch the app, tap, and crush your workout! Yup, is that simple. The best time to start is not tomorrow, is not after Ramadan. It is now! https://ironmastery.com

Happy Fasting & Keep On Training!

▷Connect with Me
Instagram: https://www.instagram.com/jordanyeohfitness
Facebook: http://facebook.com/jordanyeohfitness
My Secret to build a perfect body: https://ironmastery.com

#TrainWithJordan #JYtraining #IronMastery

What I eat in a day to stay fit | High Carbs | Healthy | Pre and Post workout Meals | Fitness Meals | Fitness Diet | High Carbs for Workout Days | Build Lean Muscle Diet | Diet for lean muscle building

Hi guys! I am currently in Italy so I may be a little late in response but please do leave me a comment so I can get back to it later!

So for workout days, especially intense workout days. I eat substantial amount of carbs before and after my workout. It is crucial for muscle recovery and also gives you energy before the workout. You want to be able to lift the weights that you want to lift. If you don't have sufficient energy, you won't be able to do that and hence won't be able to build as much muscle. If you're looking to build more muscles then you also need to be on caloric surplus. I am probably on the surplus on this particular day but I haven''t been counting calories recently. I only count calories if I have a goal to reach but I was more to maintaining at this point. So yeah I hope this helps to give you some ideas. These are the days that I really don't have time to cook and so I prep my meals in advance and just heat it up when I want to eat it.

It is also very important to heat up rice before eating them because they can cause food poisoning. It is best to have fresh rice and for left overs, you'll have to refrigerate it and heat it up the next day, and you shouldn't keep rice for more than a day. Read more here.
http://www.nhs.uk/chq/Pages/can-reheating-rice-cause-food-poisoning.aspx?CategoryID=51