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

 

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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.

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Deadline Week: Crack LIFE Mode!

Crack mode means constantly moving and getting what needs to done handled.

Come and Join me on this Journey into getting in  OPTIMAL SHAPE!

Workout Week(63-69 ) April17-April 23

This past week was about crunch time. Getting things done on my to-do list.

It was a re-boot week. Come with me on this Journey and coast. Relax.

It was a chill week.

Monday, April 17

Monday was a busy day I had to finalize some taxes. I came up with a new workout program since am going to be busy soon. I am going to focus on each major muscle of the body. 7 muscle parts to be exact. I am doing each muscle group for 4weeks along with doing cardio. Compound exercises for chest, bicep, triceps, shoulder, abs, back, and legs. Going to make some sweet loving to each muscle group. But for this week I am just doing cardio. LONG RUNS!

Tuesday, April 18

Tuesday was good. I was still in my zone of getting things done. I did not feel like working out but that’s Tuesday for you. I did do some cardio. I don’t play that. I just wanted to relax. It’s crunch time. Just relax and do things one step at a time.

Wednesday, April 19

I woke up early on Wednesday. I have been tired for some days now. I just fell asleep on my computer like really. This happened more than once. I am energized for Wednesday though. I was running while I wrote this blog. Well, jogging. The cardio week gives my body a chance for the week. It was a healthy vegetable day too with some tuna. Once I get everything figured out with scheduling I’ll be even better than before. Grrrrr, let’s get it.

Thursday, April 20

Thursday was  Character building day. Things some people say just wow. Think before you speak especially when you’re not a kid. Bs comments or statement you are better off just acting like it didn’t happen.Handle it all cool. I got this lol. Cardio went straight. Overall it was a good day. 

Friday, April 21

Friday was so calm and smooth. I dislike depending on people. Got to learn and do things yourself. The cardio week all week. Good for the heart. Feels like Fri. I have nothing much to say about Friday.

Saturday, April 22

I was busy all day but finished my day in time to relax. I did some late night running while listening to music. NBA playoffs here so it’s time to win or go home. I was grinding on Saturday. Got to be cautious online before any moving further. Freestyle Saturday. I hope you all had a good day.

Sunday, April 23

Rainy day. It was raining when I woke up. Raining even harder as I went outside for some cardio. It was a chill and cuddle day. Maybe get some cuddle action lol. Anyways, I was eating well on Sunday. I got my cooking on. Getting that Chef brainy A dee on lol. I am still grinding but finished my day kind of early. All I need to do is take a shower and chill on my bed. I hope you all had a good week. Keep chipping in every day.

Last week was alright. As you saw nothing was going on just getting tasks done and getting it done. Everything has a deadline and let’s just say I handled the situation. Let’s see what this upcoming week brings. Try to think positive and let’s get it. You feel me.

Brainy Versatility. Be Adaptive.

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HANDLING BUSINESS WEEK: WHERE MY SUIT AND TIE

The workout week for April 3-12. Workout: 49-55. The Journey of my Workout week. ALL BUSINESS. ENOUGH SAID!

Monday-April 3

Long Run Monday

Monday was a long day. I finished my workout at night. I ran for like a mile to get some movement for my body. I am liking it so far. A new change to the workout to make everything nice and crisp. I have not run outside in a while so that was good for a change.

Tuesday- April 4

Tuesday being Tuesday but I don’t have time for that.

On Tuesday,  as soon I woke up I drank a cold 16 ounce of water and ate grill plantains. I went through my day. I finished my day with some explosive leg workout. I really see the improvement and I see my range of motion getting better. My body was acting up though but no time to be feeling all like that. Strange feeling that was hard to explain. I think it came from the plantains though. I was all tired and stuff. No one got time for that.

Wednesday, April 5

TIRED Wednesday

Overall, It was a good day but I put in work today which got me tired. My leg hurt at the end of the day and I just wanted to fall into my bed and sleep. I did my workout in which I smashed up and did my long run which was finished with some peanuts and apple juice. That apple juice is on point. The Simply Apple juice that was pure pressed. 100% apple juice by the way that was Hmmm, tasty.Protein and Carbs are all I got to say about that. Let’s get it in.

Thursday, April 6

Need some sleep Thursday

On Thursday, not going to lie I was tired. I was dragging throughout the day. I was tired. I had to try extra hard to stay awake while driving. I am a good dependable driver it was all good. Thursday was a day I needed to be extra focus to get tasks done. When I got to my workout though it was all fun. Explosive basketball workout Thursday. It was supposed to be for 20mins but who knew 20mins gone by so fast. Time flies by when you are having fun. I was having fun. That was for sure. I might have been tired Thursday but my body was not tired of my workout. I got EXCITED for that 😀 Grrrrrrrrrr to unleash the beast!

Friday, April 7

Well Oil Quick Machine

Friday was a day I knocked out everything on each list on my errands. The goal was to finish the day quick so I can have some free time. I did finish early but wanted more time to relax. Nothing like finishing a workout quick with a long run. Ahh refreshing. Now, I did some tongue exercises with some good stretching afterward. It was a good day. End of the week 😀

Saturday, April 8

Being Cool With it

I was being cool with it Saturday.Well, it’s Saturday not much to do but chill. I got errands to handle but that’s not much of a big day. Let’s get to this workout though. Basketball drill got me looking like a bonafide baller out here. I am seeing cuts in my chest and shoulders again. Staying being active is getting the job done. It took time though but with a few change up with me actually running and implanting in some move your body cardio change the game up for me. I feel good and it’s going to get better from here. I am setting goals to reach and here it goes. Just put your mind to it and JUST DO IT. Let’s go Saturday.

Sunday, April 9: CHILL DAY!

No workout day but I still worked out. I can see that I am more explosive and Stronger. I need to work on my movement.  My lateral movement needs to be on point.  Running will do that. My body loosen up some weight for me. Good day. I had me a Publix Sub. If you know about Publix Subs. YOU KNOW WHAT  UP.  It was so delicious and yummy. I handle business on that Subs for real. Good Refresh day.

 

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Brainy Versatility. Be Adaptive.