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How To Build Muscle and Lose Fat - 9 Things You Should Know

Let's 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.

Eat 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.

Eat 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.

Get 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, avocados.

Drink 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.

Eat 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.

Perform 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.

Get 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.

Be 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.








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