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To Build Muscle and Lose Fat - 9 Things You Should Know
face it. Who doesn't want to have muscles instead of fat? Noone
likes to be fat and unhealthy. This is why more and more people
are turning to fitness and exercise and paying special attention
to their waistline nowadays. And as always for new year resolutions,
muscle building and losing weight are the goals for many. So if
your plan is to build muscle and lose fat, here are a few tips
to get you started.
complex carbs - first and foremost, your nutrition is fundamental.
What you eat, how often you eat, how much you eat should be
in your diet plan. Always focus on foods which are highly nourishing
and nutritious, filling and low in calories. First, you need
carbs. You need energy from food for your physical activities
and complex carbs are a great source of slow-releasing energy
which won't create any spike in insulin levels and a crash later
on like simple carbs do. High in fiber, low in fat with moderate
protein levels, complex carbs will keep you energetic and full
for several hours. Complex carbs will help you build muscles
and burn fat as it will kickstart your metabolism into high
gear. Barley, brown rice, wholewheat bread, wholewheat pasta,
oats, oat bran, sweet potatoes, kidney beans and lentils are
some examples of complex carbs.
a high protein diet - protein is a MUST if you want to build
muscle and lose fat. Our muscles are made of protein and during
exercising like weight training or bodyweight training, our
muscles are depleted and protein is vital for repair and rebuild.
Also the more muscles you carry, your ability to burn fat naturally
increases even without doing nothing as your metabolism is very
active. Some great sources of protein include eggs, fish, chicken
breast, cottage cheese, turkey, lean beef.
your omega-3 intake - omega-3 essential fatty acids commonly
known as EFA's are crucial as they aid in building muscles and
burning fat. In addition, they grease your joints which are
important for your exercise movements and are beneficial for
your heart and brain functions. Protein and complex carbs alone
are not enough. You'll need healthy omega-3 fats in your body
to build muscles more effectively and boost the fat-burning
process. Some great sources of omega-3 include oily fishes like
salmon, sardines, herring, mackerel and anchovies, olive oil,
macadamia oil, canola oil, flaxseed oil, flaxseeds, walnuts,
adequate water - your body needs water to function properly
and if you are actively exercising, you'll need even more. Water
will flush out toxins and impurities from your body, gives you
more energy by preventing fatigue and help you lose fat. Go
for at least 8 big glasses of water daily or carry a 2 litre
bottle of water.
your vegetables and fruits - get your vitamins and fiber
from your fruits and vegetables intake. Prevents constipation
and provides effective bowel regulation. Since you're eating
protein and meat, it's recommended to balance it with veggies.
Some great sources of vegetables include broccoli, cauliflower,
green beans, spinach, asparagus, cabbage and fruits include
apples, blueberries, strawberries, kiwis, oranges, grapes, water
melon and lemon.
strength training - strength training also known as resistance
training include bodyweight exercises like push-ups, squats,
pull-ups, dips, lunges, sit-ups, leg raises, crunches. If you
lift some weights, it's also resistance training. Building lean
muscle mass with strength training is the way to go. Increases
strength, muscle mass, metabolic activity and boost fat-burning.
Perform strength training at least 2 times per week. You can
also target different body parts on separate days. Focus more
on compound exercises(targeting several muscle groups at once
example push-ups, bench press, squats) but add some isolation
exercises as well(targeting few muscle groups example bicep
curls). Building muscles doesn't need hours in the gym, just
30-45 minutes is enough.
Perform cardio exercises - if you want to look shredded
and lose fat, cardio exercises are inevitable. To get ripped,
you need to reduce your body fat. Run in the park or on the
gym treadmill, do some cycling, jumping rope whatever exercise
that can help you burn calories and burn more fat. Cardio training
increases your heart rate and you should do it at least 3 times
per week, well depending how much fat you want to eliminate.
A session of 45 minutes usually should be enough.
adequate rest - sleep and rest should not be underestimated.
Your muscles really grow when you're sleeping not when you're
exercising. Try getting at least 8 hours of quality sleep each
night and sleep before midnight. You will feel more refreshed
than if you sleep after midnight. Lacking sleep will slow down
your metabolism and hinder your fat-burning ability. Also, if
you're tired, it will be difficult for you to perform at your
best for your training.
more physically active - whenever possible, try to be more
physically active. For instance, take the stairs instead of
the elevator, walk instead of taking the car for short distances.
Do some brisk walking if you can as well.
Now that you know how to build muscle and lose fat, start taking
action today and be consistent. Create a routine and adopt a
healthy lifestyle, you will reap many benefits in the long run.