#1 - Eat cleanEven if your primary goal is muscle growth (and not fat loss), keep those calories clean. Eat nutrient dense wholesome foods to build and support muscle growth.
#2 - Eat, don't starveNo matter the goal, starving yourself will backfire. Women who starve themselves looking to lose weight tend to binge eat. If your goal is to build muscle, then you need to consume enough healthy calories to promote muscle growth.
#3 - Eat healthy carbsWomen tend to shy away from eating carbs. If your focus is primarily muscle growth, you will need healthy carbs to build muscle. If your goal is to lose weight, you will still need to consume some healthy carbs. This will provide your body with the energy it needs to get you through the day without crashing.
#4 - Eat proteinBuilding muscle requires protein. Aim for 1.5-2 grams of protein per kilogram of bodyweight.
#5 - Eat healthy fatsHealthy fats won't make you fat, overconsumption of calories will. Healthy fats are an essential nutrient; they also promote healthy hair and skin, and improve brain function.
#6 - Protein powder and belly bloatPurchase a good quality whey protein powder. Read the labels carefully and find a protein powder that suits your needs. If you are lactose intolerant, whey protein can cause gas and bloating. You can eliminate gas and bloating by selecting a protein powder that is plant or rice based.
#7 - Pre and post nutritionYou will want extra calories on training days. Keep it simple, add a pre and post-workout meal. On non-training days simply omit those two extra meals.
#8 - Don't go overboard with cardioRemember cardio is not the Holy Grail when it comes to weight loss. Cardio can give your metabolism a boost and should primarily be done for the health benefits.
Don't be scared to add weight to the bar. Building muscle requires strength, challenge yourself to add more weight or get an extra rep.
#9 - Cardio and weight lossAim for 30-45 minute sessions 3-4 times a week.
#10 - Cardio and muscle buildingFocus on building muscle on weight training days. Save cardio for your non-weight training days. Chances are if you're in a hurry and rushing your weight training session, it won't be as productive.
#11 - Train with weightsEven if your goal is to lose body fat, train with weights. Training with weights will help promote fat loss and sculpt your body.
#12 - Make a planFind a solid training program and stick with it. Overtime you may want to make slight adjustments, but stick with the plan.
#13 - Limit your trainingMore is not better. Limit resistance training to 3-4 times a week.
Back your fat loss diet with a quality multivitamin, Yohimbine HCL and MTS Drop Factor.