When it comes to staying healthy and physically fit exercise along with the proper nutrition and rest is the only way you’re going to be successful in your exercise regimen, there are no other alternatives of achieving this goal to being healthy. If your goal is to lose a certain or desired amount of weight, you’re definitely going to have to include exercise routines that involve a good amount of cardio combined with a nutrition plan that has foods that are low in sodium, low in carbohydrates and high in fiber. I stress that you consume foods that are low in sodium or have no sodium at all because sodium adds water weight to your body. It might be difficult to find and consume foods that have no sodium in them but if the food is low in sodium and you decrease your salt intake while increasing your water intake you should be fine (Drink plenty of water because it flushes out the kidneys and prevents bloating which assists in lowering your sodium level. However I recommend getting on a low sodium diet).

If your desired goal is to gain lean muscle mass, a good workout routine along with a well and thought out diet plan is the way to go. I view my workout routine as a basic equation which is “Exercise and Nutrition + Rest and Recovery = Muscle Growth”. I guarantee that you can workout until you’re blue in the face forever and ever and your muscle gains will never happen without incorporating any of these factors from this equation or any gains that you achieve will definitely be lost. After your workout is done for the day or evening, the muscles need to rest and recover in order to grow. This recovery period involves at least 7 to 8 hours of sleep. The muscles also need to be fed because your calories are burned during your exercise routine and the body needs to replenish those calories that were burned. During this time period I suggest that your nutritional needs should include at least some green leafy vegetables such as spinach or kale, broccoli, beef, chicken or fish. Brown rice for its high fiber content and pink salmon for protein would be a great combination not only because of their nutritional value, but also because it’s fast and easy to prepare. The best and natural source of protein I can recommend though are eggs.

Even though they contain no fiber eggs are free of carbohydrates and rich in vitamin D (One egg can provide about 25 IU of vitamin D) and are low in sodium and cholesterol. If the egg wasn’t a food I myself would label it as being a natural supplement because of what it contains. Research has shown that one normal size egg contains about 8 to 10 grams of “protein” with 9 essential “amino acids” (1.Histidine 2.Isoleucine 3.Leucine 4.Lysine 5.Methoionine 6.Phenylalanine 7.Thereonine 8.Tryptophan 9.Valine) and 2 grams of saturated fat. It also contains B vitamins which are B2 and B5 along with vitamin A. Two antioxidants have been found in eggs which are lutein and zeaxanthin. Lutein is a supplement that is commonly used for ocular health to possibly prevent macular degeneration which is the main cause of age-related blindness. Naturally though both lutein and zeaxanthin (pronounced zee – uh – zan – thin) are cartenoids within the retina and macula of the eye. Zeaxanthin provides and fortifies free radical defenses of the eye. Eggs also contain choline a calorie-free essential nutrient which involves basic functions of the body such as normal cell activity and transporting nutrients through the body. What I consider to be the bottom line here for assured muscle growth is that you need to include eggs in your diet during the nutritional phase of your health regimen because of the amount of protein and essential amino acids they have. Adding eggs to your daily diet along with following the other information that was provided in this article should lead up to you achieving gains in lean muscle mass.