Nutrition and Calories: Who Wants to Burn Fat and Build Muscle?

What do we mean by nutrition and calories? Why are the important to build muscle and burn fat?

On, I spend quite a bit of time talking about the 3 E's of Metabolism. The 3 E's are the underpinnings of building muscle and burning fat, and if you ignore them, then you are just really screwing up your chances of making any significant progress toward building muscle or burning fat.

The three E's of Metabolism are:

When you undertake a goal to burn fat and build muscle, you must incorporate all three of these concepts to even begin to optimize your progress and get the body you want.

Eating Right: Nutrition and Calories

The first of these key ideas is eating right. Eating right involves not only eating healthy, but also finding the right balance of calories and nutrition to provide your body with the nutrients it needs to meet your fat burning and muscle building goals.


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To put our traditional business spin on nutrition and calories, we think about a company or organization, many of them have a process to increase revenues and profits. This process is analogous to our workouts, both weight lifting and cardio, and to our body's mechanisms to burn fat and build muscle once the workouts are completed.

In business, in order to make their processes as efficient as possible (and, therefore, make more revenues and profits), they need the right tools. This would be the people and machinery necessary to get the job done. Not only do you have to have the right number of people and machines, you also have to have the right types of people and machinery.

The same is true for your plans to lose fat and gain muscle. You need the right balance of calories - the number of people – and nutrition – the right types of people – to optimize your efforts to build muscle and burn fat.

It stands to reason, then, if you do not have the right balance between nutrition and calories, you will not be as successful as you could be.

To burn fat, you need less calories. However, you cannot sacrifice calories at the sake of nutrition. You still need to get the proper ratios of nutrients to maintain hard earned muscle. Your process will be optimized for "people," but they may not be the right types of people. This means that sure, you will burn fat, but you will also lose muscle. As this happens, your fat burning process becomes less and less efficient as your metabolism slows from the muscle loss.

Along those same lines, to build muscle fast, you need to increase the number of calories. However, if you neglect to pay attention to the foods (and thus, nutrients) that provide those calories, then you will not build muscle nearly as fast as you had hoped. For example, to gain weight and build muscle, you need to eat more calories than you burn every day. However, you also know that you need protein to build muscle. Therefore, if you get all of your calories from fat and carbohydrates, the weight you gain will be primarily from fat and not from muscle. Your muscle building process will be inefficient.

Just as in business, finding the right balance is difficult, and, just like the right mix of people is different for every process (and for every business), your mix of nutrition and calories may also be different. However, there are some rough guidelines you can follow to create your ultimate nutrition and calorie plan.

Below is a list of resources here at that will help you create your nutrition plan to burn fat and gain weight:

What is Nutrition?

How Many Calories Should You Eat to Burn Fat?

How Many Calories Should You Eat to Build Muscle?

Calorie Calculator

How Many Calories?

Drink Water to Lose Weight

The Top 5 List of High Protein Foods

Complete List of High Protein Foods

By reading and understanding the articles above, you will be on your way to creating an excellent nutrition and calories plan to maximizing your muscle building and fat burning process.

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