Posted: 02/09/2007--25/11/2008 || Rate this Article: 3 || Views|| Sign In || Register ||Hello Guest
With the countless fad diets on the market, conflicting information being put out on the Web and in magazines, and the marketing hype and lies surrounding us, very few people actually succeed in being able to build muscle, lose fat and feel terrific.
The truth is that the best way to build muscle and lose fat is to focus initially on burning the fat since it is rare to lose much fat while building muscle unless you have great genetics. However, if you are new to strength/resistance training you may be fortunate to find your muscles growing despite this.
Sounds pretty good so far, right? But how do you really burn the fat? Start by making the switch from 2 or 3 meals to eating 4-6 small meals every day and have the days earlier meals supply the bulk of your calories. I never teach anyone to count calories anymore. Instead, make a decision to eat frequent but small meals and only eat until youre just about satisfied.
Your meals should consist of good sources of protein such as tuna steaks, chicken breast and lean cuts of lamb or beef, and natural starches such as potatoes, brown rice, and whole-wheat pasta, as well as fibrous carbs such as green vegetables. Also eat quality sources of healthy fats such as nuts, olive oil, and fatty fish.
White rice and white bread are examples of processed and high GI carbs, which should be avoided. High GI carbs can only be eaten after a good strength training workout such as weight lifting, to help your muscles develop. Also give up all starches several hours before you sleep. The reason you gain fat is by eating both sugary and fatty foods, so cut these out too. Fresh fruits and sugar-free yogurts are great alternatives.
Drink at least 12 glasses a day of filtered or spring water since keeping yourself hydrated is essential, especially when exercising regularly. It maintains healthy functioning of your body, flushes out harmful toxins, suppresses your appetite and helps the body lose fat. Drink green tea too, which is known for its many health benefits, one of which is increasing metabolism, helping you lose fat easier. For best results, drink 3-5 cups a day.
Now your diet is up to shape, your next focus should starting a strength training program. Weight lifting is the obvious choice but bodyweight exercises also work well. Strength training will increase your fat loss results since more muscle means a faster metabolism, allowing you to burn more calories even while resting.
Strength training is also necessary for fat loss because it prevents muscle loss, which occurs when you lose weight by lowering calories too much or only performing aerobic exercise. It also burns calories in itself, and helps you achieve that muscular look for men, and a sexy, toned look for women.
Regular fat-burning aerobic exercise should be added to your routine too. However, if you just focus on aerobic activity without strength training, and you may burn your muscle tissue, and muscle uses up a lot of caloric energy. So losing muscle means your metabolism will slow down, and it is very possible you will easily put the fat back on shortly after you reduce your exercise and dieting!
You can focus your time and energy on gaining muscle mass, with heavy weights if possible, once you reach your desired body fat level. You want to increase your intake of complex carbs, which will fuel your training and assist with muscle growth, and remember to keep your protein intake high. You can scale back the aerobic exercise, unless you gain fat easily. As basic as it may seem, this routine I have outlined is how you can build muscle, lose fat, and look and feel years younger.
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