Pablo Picasso Girl Before a Mirror painting

Pablo Picasso Girl Before a Mirror paintingClaude Monet Sunflowers paintingJohannes Vermeer Girl with a Pearl Earring painting
have to work your way up to heavier and heavier weights with fewer reps. Compound lifts are best — ones that work multiple muscle groups, like squats and deadlifts and bench press and so forth. Now, if you’re trying to lose fat and build muscle at the same time, you won’t gain as much muscle as you would if you just tried to gain muscle and didn’t worry about the fat. Bodybuilders usually have periods of bulking (gaining muscle with a caloric surplus) and cutting (losing fat with a caloric deficit). You can do this too, but I’ve found that just lifting heavy and doing a lot of cardio will get you leaner.Eat adequate protein. This tip will also spark off a 1 gram of protein per kilogram of body weight (divide your weight in pounds by 2.2 to get kilograms) for those trying to build muscle, and less for those who don’t exercise. If you eat a regular American diet with lots of meat, you eat well over this amount, so don’t worry about it. Vegetarians like myself can also easily get this amount if they try to get good sources of protein with every meal (nuts and nut butters, beans, tofu, soy milk, whole grains, etc.). I suggest non-vegetarians also focus on getting lean proteins, including those I just mentioned and lean sources of poultry, fish and red meat.