Diet Tips for Building Muscle, Improving Your Health, and Becoming Superhuman
embarked on a journey of becoming superhuman and improving our health through
diet and various other lifestyle changes.
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.
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
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:
Your Diet While Aiming to Build Muscle
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
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.
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.
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.
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.
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.
Hydrated for Your Health and In Order to Become Superhuman
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.
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.
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.
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.