Far too often, we classify ourselves as hard gainers and feel comfortable to allow complacency in our body building program. At other times, you will find a body builder who sincerely believes that he or she was destined to be fat. No matter what he does. Such a body builder will have stopped caring about his or her diet, her training intensity and how it balances the burnt calories with ingested calories. His or her eating discipline will have a question mark.

It is very easy to blame genetics, especially when it comes to accumulating body fat and gaining muscles. Yet in most of these predicaments, the body builder is guilty of a crime, a crime that totally indemnifies genetic predisposition. Research has shown that most body builders who blame genetics for their fat accumulation and lack of muscle gains, have poor eating habits or at least their eating sense is delimiting. So, before you heap blames on this and that, for being fat and being slow to gain muscle mass, check your eating sense and ensure there is no fault.

Successful body building is anchored in two basic tenets, that of exercising and that of nutrition. These two work as complementing equals in developing the physique into those features you set as your training goals. When you apply a sound nutrition program and then ensure that all exercising principles are incorporated into the training regimen, then growth must occur, fats must be eliminated and goals must be achieved. Note the word’s must, not can. Nutrition especially must be made part of your lifestyle.

Determine the rate of your metabolism and strive to make it fast and efficient. Limit your fat intake to safe fats only, and then ensure that the amount of calories you eat are below those that you burn during exercises, that is, if you want to loose accumulated body fats. The calories must be calculated in totality, from fats, proteins, carbs and other nutritional elements. Carbs should comprise about 40% of your daily diet, proteins at least 40% and fats 30%, the rest being minerals and other necessary compounds. These must be distributed across the day, in small meals that are eaten after every three hours. Avoid eating heaps of food, break them into many small meals and then eat them frequently, at east six times in a day.

Eat as much as you burn, to maintain weight or eat less than you burn, to loose body fats. Keep proteins high, so that the loss in body fat can be replaced by muscle tissues. Avoid starvation diets to loose fats for they only make you fatter, when you fail and give in to the temptation. If you stave yourself, you amplify the love for food, and when you finally give in, you eat more than you could have eaten before the diet. Again, why starve and you are working out? Just attend consistent intense workouts, burn the calories like crazy and then eat. Match the calories and let there be no excess calories left in the body to be stored as fats.

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