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If you've worked with weights for any length of time, you know the importance of providing your body with frequent feedings of protein quality so that your body will be able to have the elements necessary to build muscle in the shortest time possible.

How much protein must take a lot of each day? Well, this debate has been raging for many years. Finally, the public accepts that those community fitness have been a very, very long time.

To increase muscle mass, you should be drinking at least one gram of protein per kilo of body weight per day. This is a good starting point. However, it is the same thing you need for fat loss. Need eat more protein to burn fat.

After a while, you can gradually increase your protein intake, monitoring your progress you are going to determine whether a higher protein intake allows you to make better progress.

Personally, I am more progress when my protein intake is between one and 1.5 grams of protein per kilogram of body weight over 6 meals a day.

The above paragraph may not be new to you all. What you might not realize, however, is that the protein is also extremely important when a system for burning excess body fat. You certainly want to eat more protein to burn fat. Eating burns more calories and protein you help to address.

Yes, it is important to keep your protein intake high when dieting to ensure that you do not burn no overall muscle in your quest to get ripped or lean.

But this is not what I mean. I'm talking about taking protein burn fat to boost your metabolism and burn more fat, in addition to helping preserve and build your lean muscle tissue.

Eat more protein to burn fat was confirmed in a study published in the American Journal of Physiology. One group was subjected a diet rich in protein (a little over a gram per kilogram of body weight per day), while the second group consumed a protein diet nearly equal to that of the GDR.

The group eating the high protein diet burned more fat than the group consuming protein nearly equal to the GDR.
One reason for the ability of the protein to burn fat could be an increase in "thermal" effect. The thermal effect of the RDA group was elevated 16% after eating.

However, in the high protein group thermal effect increased by 42% after eating, almost 3 times the RDA group.

This thermal effect of food to digest your peaks approximately one hour after eating. Spread your daily calories over six meals a day, eat every 2-3 hours, can take advantage of the increase metabolic rate that accompanies eating.

In other words, more oftern that you eat, your metabolic rate, ie the number of calories your body burns each day.

In addition, by adding more protein to each meal, you can also increase your metabolism. Your body needs more energy (ie calories) to process protein than it does carbohydrates.
Let's review a few simple changes you can do now in your nutrition program to rapidly increase your body's ability to not only build muscle, but also burn fat.

1) Eat 5 to 6 small meals a day instead of 2 or 3 larger. This will ensure that you smooth your body the nutrients needed to build muscle and increase your resting metabolic rate.

It will also prevent your body kicks in the "famine" mode, which can happen when you go too long between meals.
If this occurs, your body will start burning muscle for energy and increase your reserves body fat, and slow down your metabolism. All these things you want to avoid.

2) Eat a diet rich in proteins less than one gram of protein per kilogram of body weight. This ensures that your body has the protein available to improve maintain a positive balance nitrogen, which can lead to increased muscle mass.

It will also increase your metabolic rate so you to burn more body fat of a diet low in protein but with little decrease in your daily caloric intake, which will also avoid the "starvation" mode discussed in the preceding paragraph.

Try these simple changes in your nutrition program for help you rapidly increase your muscle mass, burn unwanted body fat and get ripped muscular body you've always dreamed of.

Gregg Gillies is the founder of http://www.buildleanmuscle.com and has contributed articles to Ironman magazine as well as being a regular contributor to Body Talk magazine. He publishes a free newsletter availabe at Build Muscle and Burn Fat. He is the author of two books, also available at his site.

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