19 Fantastic Foods that will Make You Maintain and Develop Muscle Mass

 

food2

Muscle Mass keeps you losing weight and burning calories. Building muscles burn fats; and as your muscle mass increases, the more calories you burn, making you lose weight. Ladies, you can have muscles mass and be tone, so please don’t think you going to have big and bulky muscles. Eat this and see your muscles’ growth and development. Getting that muscle cut and showing.

1. Salmon – Salmon has Omega-3 along with high protein and protects the muscles from breaking down after workout. Side Note: Salmon does improve your memory, as well.

2. Almonds – Almond is good for recovering quick from workout. It has Vitamin E, which is an antioxidant. This antioxidant does not allow radical damage, which means after workout, your muscles don’t break down. In simple term, it is protecting your muscles. The fewer radical you have, the faster it is for your muscles to recover from working out. Almonds protect the muscles and it is good for you.

3. Black Bean – Black Beans have a soluble fiber, which makes you feel full and it is also high in protein. Good for losing weight and you be tone in no time.

4. Broccoli – Broccoli has potent antioxidants and it is high in Calcium and fiber along with Vitamin C, which protects muscle mass because it is an antioxidant. People who have high amount of Vitamin C in their system are more likely to lose weight quicker. Vitamin C aids fat weight loss. It is also Potassium-rich for promoting the muscle growth. Side Note: Broccoli is excellent for brain functioning.

5. Beef – Beef is good for muscle-building and it has Iron and Zinc, which are two major important components for building muscle.

6. Papaya – Papaya has enzyme called “Papain” in it, that helps break down proteins you eat, so you can absorb it easier. It makes your body more efficient.

7. Cottage Cheese – Cottage Cheese has that Whey and Casein, in it which is good for stimulating your muscle growth.

8. Ginger – Ginger can be spicy, but it is good for relieving muscle pain.

9. Chicken Breast – Chicken Breast has low Saturated or Trans Fat, which is good for the body. Keeping it look lean and mean. Of course, it is high protein.

10. Mussels – Mussels are good for repairing hungry muscles and it is high in proteins. They are low in Fat and have Vitamin B12 and Selenium, which are good for muscle growth and protecting your muscles. Selenium, in the other hand also, has antioxidant which protects the muscles from breaking down.

11. Yogurt – Yogurt is good for after workout. It is also a good muscle-building and muscle recovery meal. Yogurt has CLA (Conjugated Linoletic Acid), in it which helps reduce fat.

12. Sweet Potato – Sweet potatoes are Complex Carbs, which means, it has Vitamins, Minerals and Antioxidants in them. They have B vitamins that is good for your post workout meals.

13. Eggs – Eggs has Vitamin B12 for breaking down fats and muscle contraction. It has Vitamins and Minerals that keeps your body healthy. Side Note: Eggs has “Lutein” and “Zeaxanthin,” which are good having healthy eyes. They are potent antioxidants, which is good for the retina in your eyes. The potent antioxidants are in the egg yolk.

14. Apple – Apples are delicious, but not only that, they are superb for muscle-building and excellent post workout meals. Rich in Carbohydrates, Fiber and Electrolytes. All good for your body functioning right and looking vibrant.

15. Banana – Bananas are rich in Potassium, which is good for cramp reduction; and they are also good pre or post workout meals. It also has potent antioxidants for protecting your muscles.

16. Oatmeal – Oatmeal fills you up and feels you up longer, because it is high in fiber. Oatmeal is good for keeping your overall body healthy, especially muscle-building.

17. Raspberries – Raspberries are rich in antioxidants and fiber. Antioxidant helps protect your muscle, while fiber helps build your muscle. Side Note: Raspberries being rich in fiber is good for weight loss and good for the eyes.

18. Oysters – Oysters has Zinc, which is good for elevating the testosterone level in your body. Testosterone is good for losing fat and building muscles. Oysters are good for muscle replenishment. Of course, high in protein. Side note: Yeah, females does have testosterone. Males has estrogen, as well. Oysters are good for promoting your cognitive functions as well as how you feel.

19. Lentils – Lentils are high in fiber and minerals. They taste good, if you cooked them right and they are cheap. They have good carbs that are slow burning. If you are doing a long workout, having lentils in you will push you through it. Lentils also replenish all your lost nutrient throughout the day, especially from your working out.

foodTry some of these foods out and see the results it will have in your body. I try some of the foods I mentioned on here and I lost weight. Yeah, my body was feeling good. These food are good for the body and they keep you healthy. Go for foods high in Fiber and Antioxidant, so you can protect your muscle and sustain energy through out the day. I provide you with the ample foods to choose from, so if you want to lose weight…get your muscle up, DO IT. Getting your muscle up allows you to lose more weight, so start that weight training or  body weight training. Get your body right. Get healthy. Eating food for the muscles and aiding fat loss for looking tone and adding muscle to your features. Keep working out. Flex those muscles.

Support the Brainy Versatility Blog and tell your friends, bloggers and let us share our journeys together. Be sure to like,share, comment, and Subscribe. Brainy Versatility.

PROGRESS WEEK: The process of a body Changing!

WORKOUT WEEK ( 56-62 )

The progress and result of sticking to workout routines.

#Tone #Gettingfit #Gettinginshape #Healthy.

Monday, April 10, 2017: Quiet Day

Nothing much with the day but I did get some errands handled. Set my to-do list for the week. Set my everyday target goal. I did not eat much today because I was not in the mood to eat but at the end of the day, I got a Publix subs. YOOOO that Sub was on Steroids. I could have done curls with it that’s how heavy it was. They put love in my subs aww lol. I didn’t eat the subs till Tuesday though. That footlong sub was on some heavy meat and vegetables 😀  I liked it.

Tuesday, April 11, 2017:  Checklist

Tuesday was pretty straightforward. I had to finish everything on my checklist and got everything I need to do on Wednesday done. My body is really changing. I see the cuts and my leg looking more and more athletic. I am doing more cardio now. Tuesday is a cardio/basketball day. It is not that bad just a quick workout and running day.

Wednesday, April 12, 2017: Rainy Day

It started raining In the morning. I really didn’t feel like doing anything on Wednesday. You already know I was going to get my workout in later on in the day. Raining or Not! I like weight training days along with long run days 😀 I am getting used to running now. My body is getting used to it as well. I can tell with my body looking all defined.

Thursday, April 13. 2017: Minding my Business

I was minding my business most of the day. I got my cardio in and I think I am going to expand on my running to get even a better result. I need to start stretching more I also need to start drinking more water. I am thinking about getting some new herbs so If I do be ready to check out the Brainy reviews.

Friday. April 14, 2017: Rest Day

I cannot even remember what I did Friday lol. Stuff about to get busy for me so I need to get more organized and focus. I rest Friday but you know even when I rest I still workout. The workout is mandatory. NO MATTER WHAT. Even if I am injured I am still doing some kind of workout. Flashback to the days I disturb a nerve in my foot and I had to wear a cast for weeks. GUESS WHAT? I was still doing squats and using dumbbells to workout. NO EXCUSES. Get your workout in.

Saturday, April 15, 2017: Getting it in

Where ever I am at if I am there people wants to be there lol  What can I say am balling like that lol. I like working out with no distractions but if distraction comes I am still focused. The goal is to get to the facility and get this body better. Plain and simple. It is a Saturday so not much happening at least this Saturday except for my basketball drills, talking, spending time with some people. I am telling you all this drill workout getting my body all right.

Sunday, April 16.2017: Easter Sunday

I did some cardio with some friends and relaxed. NBA playoffs time so you already where I am at. A chill day with some music so it was a good day. Refreshing my body for Monday but I think I am going to change it up. My workout that is so I can add some more different workouts so I don’t get too bored working out. I think I am going to do some cardio days and weight training. Chill from the basketball drills. I know I will miss it but time for a change.

Thanks for reading! COMMENT, LIKE, SUBSCRIBE, AND SHARE. BRAINY VERSATILITY BE ADAPTIVE.

Day 27 and 28: Getting it done :D

Friday was a good day. Started eating some berries and…hmmmm…did it taste good, I must say. Get my day ready and got the day done; later I worked out good. The workout was changed up but I finished through and start seeing some results. I mean, I am getting in shape. People might not see but my body does. I am doing it and doing it now. I am getting better at my workout and then some. I did my thing I would say. Getting in shape slowly by slowly. Lets get this done, you know.

Saturday workout was early and wanted to get things done early, so I can rest and relax the whole day. I am getting in shape, my weight coming down every day, just need to stop this cramps am getting — totally not cool. I am drinking a gallon of water a day. Think I need to get that stretching ready so I can be good to go. Lets get it. I worked out good and enjoyed the day watching some March Madness tournament preparation. My body burning calories and I am not even working out 😀

It was a relaxing Saturday. I was hungry later on though, but you already know Apple Cider Vinegar got me right again. The amount of water I am drinking filling me up. This week was busy week and got task done. One task at a time. One done and go do the other tasks. Busy week! You just have to focus on one thing at a time and get it done and move on to the next. It all about discipline and dedication.

Lets get it you all. Brainy Versatility.

Day 19 and 20: Pushing through the Sick Days

 

On Wednesday Workout, I was sick BUT I still power through the workout. I mixed out the workout. I did the stop and go dribble workout first, to work on my explosiveness moving forward. It is a work in progress. My dribble getting better, though.With me not being that good feeling mode, I was still pulling through. I was saving my energy for the jump forward and jump up exerciser. The last exercise of the workout. This one makes your leg burn. I finished it and of course, I was tired. I was going to finish the workout sick or not. I start it, I’ma finish it. You get what I am saying. This is no joke. You all get your workout right.

Tabata Workout, the second day, well, I thought I was doing the workout wrong when I began with the squat jump (LOL), but I was getting it as it was meant to be. I was tired with it, but I finished it. I mean, it is only 4-minute workout, but you are going to be tired when you are done. I am trying to get my endurance back, so this is a good way for that. I finished early with the workout and rest for the night. I need to start resting my body more. This Tabata Workout getting my body right. Getting my leg right too.

Both workout days were good. I had to push through it…you feel me? Getting that body right. Before you know it, I will be all tall and big running a 4.4 flat, LOL. In life, you have to workout, so your body can be right. Your body being right means, you will be able to enjoy life. Enjoying life with a free range of motion with no pain and all joy. Therefore, please take your workout serious and be discipline. You can workout with doing the things you like doing the most, like dancing, soccer, basketball, skating, ice skating, walking; BUT whatever it is, go out and do it. Have fun. Get that body and let people know you’re healthy and you know it. When you feel tired or sick, remember just fight through it, however be cautious. There is a difference between being brave and being dangerous. Safety first and your life first (always). So, if you know you can’t go anymore, don’t do damage to yourself. I knew I can finish, so I kept going. Be Knowledgeable. Be sure to spread the Word about Brainy Versatility.

Please Comment, Share, Like, Subscribe (if you like :D). Share your knowledge. Thanks for reading 😀  Brainy Versatility.

Day 11 and 12 Workout: Getting in shape and feel good

I really need to find my earphones and music player for tired days when I got to work out. I kind of feel like my body getting in shape back. The shot drilling workout getting my shot and foot work technique right. Think, I am going to change it up (though). This might be the last week; going to find some other kind of workout. I am getting used and bored with this one, which means I have to change it. Workout is about motivation; and doing workout that bores you not going to motivate you. SO probably new workout next week or maybe not, we will see. My shots looking good though, with my flick on the wrist on the basketball was feeling good. Its about wrist rotation too in shooting.

Once I get in rhythm, my jumper is pretty good. Mess around and drop nothing but net on you, LOL. Did some running today from my free, throw misses (LOL) but its all good; it is a win-win situation. I get in shape and get my free throw better. Running today and my knees feeling better, so we about to get it. My knees are good, you all chill (LOL), just need to start stretching more. Stretching is wonderful when you do it. No more cramps too. I am about to get everything in rotation again; getting use to the daily healthy routine again 😀 Lets get it 😀

Running was long and boring, LOL, but I finished though. My body feeling better. I did like a mile running, so lost like 100 calories, LOL. I can feel my body changing. This is my 3rd week and wait till I get my nutrition right. Its about to go bananas! Think am actually going to change my workout up. On the 3rd-4th week, change your workout up so you don’t plateau and you don’t get bored (you know). This workout about to get it. I am excited and running I am. Running to beat my challenges up, LOL.

Getting changes. Seeing Results. Working out. Progress. Brainy
Versatility.