Weight Loss (fat loss/muscle gain] – Information from www.livestrong.com
While losing weight and gaining muscle are two of the most popular health and fitness goals, their success comes from two different nutritional approaches. Muscle weighs more than fat therefore, while you might notice you are not moving the scale, or even moving it in the wrong direction, if you are gaining muscle, you will take up less space AND burn more fat in the process.
Exercise is a very important aspect of fat loss but exercise will not be as effective, and may even harm you, without the proper nutrition. Depending on your ultimate fitness goals, you will either want to create a calorie deficit (for fat loss) or eat meals that are rich in protein and carbohydrates, and contain more calories than you burn during your workouts (for muscle gain).
It is just as important to fuel your body right after working out as it is before working out. Make sure you aren’t eating too much food after you exercise as it can cancel out the calorie burn you achieved during your workout. If you are trying to lose fat, you will want to eat a light protein snack to satisfy your hunger and stop muscle breakdown. If you are trying to gain muscle, you will want to eat a large meal of protein and carbohydrates (similar to your pre-workout meal) after exercising. For the full article, visit www.livestrong.com/article/442652-fat-loss-vs-muscle-gain.
Hawaiian Pork Stir-Fry
Ingredients: 6 oz pork tenderloin, cut into strips A few pinches Chinese Five Spice powder Salt to taste 1 1⁄2 cups red cabbage, slivered Olive oil spray 1⁄2 cup red bell pepper, sliced 1⁄2 cup red onion, sliced 1 tsp fresh garlic, minced 1 cup pineapple, cubed 2 tbsp teriyaki glaze*
*Find a teriyaki glaze that has as few sugars as possible—but be sure it’s actually a glaze. Thick teriyaki sauce won’t provide the richness intended in this dish.
1) Season pork with Chinese Five spice and salt. Place cabbage evenly over dinner plate.
2) Heat large nonstick stir-fry pan or wok over medium-high heat until hot. Spray pan, then add peppers, onion, garlic, and pineapple. Cook until peppers are lightly browned on outside and almost tender. Remove veggies from pan. Re-spray pan and add pork in a single layer. Cook until just barely pink, about 1–2 minutes per side.
3) Return veggies and pineapple mixture to pan. Spoon glaze on top and toss. When warm, serve stir-fry over cabbage. Enjoy immediately.
Nutrition: 403 calories, 41g protein, 50g carbs, 5g fat