Y.E.S. News

Foods That Bust Fat, Build Muscle & Improve Your Heart

Whether you are looking to lose weight or add muscle mass, you will not reach your goal unless you fuel your body with the right stuff. Your diet is as important as your training program.

No matter how hard you push yourself exercising, if you fail to properly address your nutritional needs, then failure is bound to follow. Here are some of the best foods for building muscle mass, performance and total health.

Milk scores high for many reasons. It is one of the best post-workout meals because it has water, protein, calcium and natural sugar to help you speed up recovery and the rebuilding process. Furthermore, it is the ideal snacking option, full of casein proteins which help with digestion.

Shoot for at least three cups a day. To bulk up, opt for whole milk. But if weight loss is most important, then have the low fat or skim variety.

Eggs are a major source of protein, but are also jam packed with antioxidants which are key for keeping your eyes in top shape. They are also a major source of choline, scientifically proven to boost brain function and health.

The negative factor is that egg yolks score high in cholesterol; consequently, try to limit your intake to not more than four eggs per week.

According to many studies, oatmeal reduces inflammation, tames cholesterol levels and boosts overall heart health, plus provides a source of energy. It is also a good source of fiber. Watch out for instant oatmeal because it can be full of sugar and other artificial ingredients.

Almonds are one of the most calorie dense foods with about 70 calories for 20 almonds. Almonds are a great source of monounsaturated fats, which are essential for optimum heart health. They are also rich in protein and fiber.

Salmon is one of the best sources for lean protein, approximately 20 grams for a 3-ounce serving. Salmon is also full of omega-3 fatty acids, great for heart health and decreasing muscle inflammation.

When it comes to finding the best low fat source for iron, look for lentils. Iron is key for optimum health. It helps blood deliver the maximum amount of oxygen to your body and working muscles so that your cells can generate more energy.

Make sure to consume lentils with a good source of vitamin C, such as a glass of orange juice, raw tomatoes or peppers to facilitate iron absorption.

Avocados are also a superb source of healthy fats (monounsaturated and omega-3s) which are essential for lowering cholesterol levels and reducing the risk of heart disease. They are also packed with a variety of vitamins.

All of your body’s chemical reactions, including your metabolism, depend on water. If you are dehydrated, you may be burning up to 2 percent fewer calories.

Try these foods to help transform your body into a fat burning machine.

Resource: OnFitness Magazine


Michelle’s ability to wear many hats has made her a valuable asset to the Y.E.S. Fitness team.