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There are many supplements and diet foods on the market that promise to help build amazing muscle mass. Unfortunately, these muscle building supplements and pills are extremely expensive. There is also the fact that one never knows if they will trigger dangerous side effects in the body. Ultimately, you don’t need these commercial supplements to build strong muscle; you can do this through your diet.

Many people interested in bodybuilding have discovered that they can build and maintain healthy muscle mass from the foods they eat. Although you will not get rapid muscle growth from regular foods, you can slowly build muscle without indulging in supplements that could be harmful to your health.

Regular foods for bodybuilding

The foods you need to include in your diet to promote healthy growth of muscle mass, are easily available. It’s common for weight lifters to use the low carb diet for weight loss for fitness. Some good examples of foods used to attain fitness are;

- Salmon

If you are looking for fish to include in your diet to build and maintain your muscles, then salmon is the answer. Salmon is rich in protein and omega three fatty acids. These two nutrients are excellent for repairing worn out muscle tissue. Salmon is also filling and keeps hunger pangs at bay. It’s excellent for weight loss and works well in building and maintaining healthy muscles.

- Eggs
Most people have access to eggs, and it also helps that there so many interesting ways to prepare them when making meals. Hence, eggs will never bore you and they contain lots of proteins to help you build strong muscles. Eggs also contain omega three fatty acids and other vitamins that are important for your health. They are also filling, hence will help you avoid unnecessary snacks during the day.

- Sweet Potatoes

If you must have starchy carbohydrates in your diet, then sweet potatoes are the right choice for bodybuilding. First of all, the sweetness of sweet potatoes will help you get over cravings for sweet, unhealthy things. They also contain fiber that will help you feel full thereby decreasing the chances of snacking on unhealthy items. Best of all, sweet potatoes will provide you with the energy you need to work out hard so as to build and maintain the muscles you desire to have.

- Healthy nuts and seeds

Healthy nuts and seeds such as flax seeds, pumpkin seeds, almonds, sunflower seeds and cashew nuts are excellent for weightlifters and low carb diets for weight loss. These nuts and seeds contain lots of healthy fats and fiber that are good for bodybuilding. The healthy fats help to keep your joints well lubricated and also cut down on unhealthy cholesterol in the body. Nuts and seeds in moderation are a healthy snack to eat to help keep hunger pangs at bay. The fats in nuts and seeds also act as a healthy source of energy. Eat them with fruits or low-fat yogurt for a healthy snack between meals.

The goals of the exercises for weight loss are two dimensional. One goal is to burn sufficient calories and the other is the improvement of muscle mass. One can engage in cardiovascular exercises or aerobics which are performed vigorously and help in burning calories. Mentioned below are the efficient exercises which will help in losing weight and increasing heart rate.
Running – it is an effective aerobic and cardiovascular workout. It is very popular and can be done outdoors as well as indoors. A treadmill can be used while running indoors. The leg muscles are targeted and a lot of calories are burnt in a short span of time. It is an efficient strategy of cardio workout which has a very high impact.

Elliptical training – One should take elliptical training from a trainer which gives benefits similar to that of aerobics. A person can work on his arms, chest, shoulders, and legs and back simultaneously. A person can burn lot of calories by elliptical training. Feet can be gently placed on the pedals and upright poles should be firmly grasped by both hands. Legs and arms should be gradually moved alternatively.

Squat and press – There are some exercises for weight loss which do not include vigorous movements. An excellent example is that of a squat and press. It has the things combined, an overhead push press and a front squat. To lose more weight, dumbbells or barbells should be held in each hand. Keeping the distance of the feet as the shoulders, knees should be bent and one should lower oneself. The back should remain straight and the abs should remain taut. Before repeating this step, one should hold himself in that position for a few seconds.

Squat thrust – In squat thrust the body is used as a natural weight in order to burn calories. The legs, core and the arms are targeted. Arms should be rested at the sides and the distance between the feet and shoulders should remain the same. One must lower himself with bent knees to the ground and place the hands on the ground. Then one must land on the toes by kicking a leg backward. The back should remain straight. Then one must hop on both the feet before repeating this.

Walking – Many people considered walking as a trivial activity. Walking helps to a great extent in burning calories. It is one of the best exercises for weight loss. No assistance from trainer or special equipment is required. Weight loss videos are easily available on the internet for those who wish to get more guidance and tips.