We have embarked on a journey of becoming superhuman and improving our health through diet and various other lifestyle changes.
In order to become superhuman and maintain long-term health, you need muscle. You do not need to do the classic cycle of following a diet that aimed at bulking and then doing a cutting diet that a lot of bodybuilders and fitness models do. You can aim to become lean and improve your health while building muscle without doing the yo-yo cycling thing.
Building muscle while losing or maintaining your body’s stored fat is often referred to as the lean bulking approach. It takes longer to see results with this approach to physical transformation, but although becoming superhuman and achieving optimal health does take time and requires a bit patience, it truly is worth it.
To build muscle while losing fat to improve your health, there are a few things we have learned that you can to incorporate in terms of diet and lifestyle that will help you greatly. All of the guidelines that we recommend at The Hart of Health are optional, and you can choose which ones you feel that you want to try and add to your lifestyle.
Here is a list of guidelines that you can follow to build muscle while losing fat and becoming your superhuman self:
Adapt Your Diet While Aiming to Build Muscle
A sufficient intake of protein is necessary in order to support muscle growth and get you closer to becoming your best self, but too much can actually decrease performance by causing dehydration and damaging your kidneys, which can affect your health in the long-term. A healthy amount in terms of how much protein you need to consume for building muscle ranges from 1.2 to 1.7g per kilogramme of body weight.
Remember that the body can only absorb around 30 – 40g of protein within a two-hour window, so protein intake needs to be preferably be spread out throughout your day for maximum absorption. Note that the 30g of protein is not measured by the weight of the food in your diet, but by the actual amount of protein your food contains. Eating enough protein will also ensure that you get a steady supply of amino acids in your food to build and repair muscle, while losing fat, improving health, and becoming superhuman.
You can also practice intermittent fasting if you are serious about building muscle, improving your health, and becoming superhuman. Fasting helps prevent the breakdown of muscle (atrophy), and also causes spikes in human growth hormone (HGH) levels, which help muscle gain and repair.
You can experiment with various lengths of fasting from fasting for 12, 14, 14, 18, 21, or 23 hours on a daily basis (these are very common fasting windows). There are many people who do prolonged fasts, such as three- to seven-day fasts, but you do not have to go to the extreme.
Testosterone is also important while trying to build muscle, and can help you with losing fat. You do not have to take testosterone supplements to increase levels of this muscle-building hormone. Sugar can decrease testosterone levels significantly, which demonstrates just how food can have an effect. Therefore, reduce the sugar in your diet if you want to build muscle and become the superhuman version of you, which is the version of yourself you have always wanted to be.
Cutting out sugar from your diet completely, or just keeping your intake low will also help with you in terms of losing fat, as it will help control your insulin levels, and your body will not have as much glucose available to turn into fat. High insulin levels prevent your body from burning fat and it also triggers the production of fat, especially around the midsection.
We also recommend that you cut out alcohol or at least reduce your intake of alcohol if you want to lose fat and keep your testosterone levels high. Indeed, the popular party guest prevents fat burning, and lowers your testosterone levels. Working out is basically useless after a night of drinking. The presence of alcohol in the bloodstream inhibits the body’s ability to use stored energy sources for fuel.
If you must drink, we recommend that you stick to clear alcohol options, such as vodka, whiskey, or gin. A glass of dry red wine is also a better choice, as it contains anti-ageing antioxidants. Also remember to drink enough water to avoid dehydration when consuming alcohol. This brings us to our next point.
Stay Hydrated for Your Health and In Order to Become Superhuman
Dehydration impairs muscle performance, and can result in cramping. To build muscle while losing fat and becoming superhuman, you need to be able to exercise properly. Ensure that you stay hydrated. You need to replace the water that your body has lost through sweating during your exercise session and your normal day.
Drinking enough water is also important for losing fat, as it helps remove fat from your system, and can make you feel fuller when you drink it before a meal.
Therefore, we suggest that you add a few extra glasses of water, depending on how hard you have exercised. Try adding a glass of water for every 15-20 minutes of exercise, and three glasses of water for every cup of coffee or serving of alcohol, as these can be dehydrating. You will not exactly feel like a superhuman when you are dehydrated.
These are the basics of building muscle while losing fat with diet that we have put together to help you become your best self and transform your body without having to yo-yo. You can choose which diet and lifestyle guidelines you would like to incorporate in your superhuman journey, or do all of them at once. The point is to find the best approach and diet for you. You want to become your superhuman self and enjoy things along the way.
