Time to eat
Always eat every 2 to 3 hours at least 5 times a day, Two or three meals are simply not enough and two of these meals are “snacks”. When you sit down to eat, ask yourself, “what am I going to be doing for the next three hours of my life?” If you nap, eat fewer carbohydrate foods. If you plan to train, eat more carbohydrates. In other words, adjust your carbohydrates up or down depending upon anticipated energy output.
Consume High fiber foods
Not only does a fiber-rich diet help reduce cholesterol, it also lowers the glycemic response of your meals and promotes efficient digestion.
It is almost impossible to get all of the nutrients your body needs to remain healthy and active from food alone, particularly if you are on a diet. Therefore, it is important to add supplements to your diet with vitamins, minerals and other carefully selected substances to ensure maximum progress toward your fitness, health,muscle-building and fat-loss goals.
Increase your lean body weight through resistance training
The more lean weight you have, the more efficient your body moves and the higher your metabolism becomes. Your bones become denser and your muscles, tendons, and ligaments strengthen. The great side effect is that it is easier to avoid gaining excess body fat. Remember, bigger muscles burn more calories than little ones. You can reach these goals training up to 3 times per week with the appropriate nutrition intake.