Building muscles is very easy. No, it is not! Don’t fool yourself thinking you will have the body you want in a short time, without discipline, motivation or a lot of sweat spilled. The same thing applies to lose that extra fat you got.
Today there is so much advice on how to lose weight and reveal muscles that were been hiding for years under those fat layers. And constantly you have been bombed with new and “better” training methods or diet, that provides high results with minimal effort. Well, guess what? It doesn’t work that way.
It’s true, without labor, work and commitment there will be no results. However, there are methods with which you will be more efficient than others so it is necessary to exercise according to the goal you wish to achieve. Follow these simple rules and you will see results!
If You Want To Lose Weight, Spend Calories
The formula to lose weight is very simple – if you spend more calories than you consume, you will lose weight. Very easy to say, but very hard to achieve if you didn’t develop workout habits, are in bad shape and have bad nutrition habits. A lot of people still overestimate how much they actually eat and the number of spend calories.
Stop calculating and start making a diary of what you have eaten. For one weak, write exactly how much is your intake on a daily base. Then start eating 500 calories less each day, which should be the value of one meal approximately. Of course, I don’t advise on cutting dinner off, but to lower portion size and be careful with carbs.
If you haven’t yet, start exercising! if you decide to combine workout and proper nutrition (which I highly recommend and support as the best way), you will influence your health, condition and physical appearance in the long term.
Adjust Your Nutrient Intake
Of everything you eat, proteins are the most important. Why? Because proteins will keep you feed longer and will keep you from overeating and unnecessary snacking between meals. Also, they stimulate calorie burning throughout the day because protein digestion requires more energy than carbohydrates and fat.
The combination of high protein nutrition and weight training prevents loss of muscle mass, which usually occurs when calorie intake is abruptly reduced. So aim to eat each day at least one gram of protein per kilogram of your body weight, such as pure meat, eggs, fish and protein drinks.
Fatty foods do not necessarily end up as fatty tissue around your waist. Animal fat, true butter, coconut oil, nuts, and avocado – all of this is a source of healthy fat, which reduces hunger and maintains the optimum level of testosterone. Lack of fat in the diet reduces training results (and libido also).
Include more healthy fat into your diet and reduce carbohydrate intake that rapidly elevates your blood sugar levels, which leads to fat storage. Take at least 25% of calories daily in the form of healthy fats and avoid artificial fat associated with numerous health problems, such as heart disease.
If your training consists of fitness equipment and typing on a mobile phone in pauses of 2-3 minutes, forget about high-calorie consumption. Also, if you run a bike for an hour or walk on a trailer, you won’t do much for your body. For high-calorie consumption, you need a combination of strength exercises that will be implemented in the cardio zone. A perfect example would be a HIIT workout.
Many people still believe that cardio training is essential for fat tissue loss. Namely, cardio helps to consume calories, but it does not do anything to develop the muscles that are hidden beneath the fat deposits.
Too much cardio training with a calorie deficit can cause muscle loss and make you weaker. Weight training helps you maintain and increase your muscle mass by improving body composition.
Muscle endurance training has several benefits in recreation, and apart from having a positive effect on calorie consumption, it also develops the fitness that is most needed to make everyday activities easier. That will affect your muscle tone so you do not have to be afraid that you will be “left without muscle,” and short breaks will keep the pulse in the fat-burning zone, which means that calorie consumption will be high.
Weights And Workout
Training with free weights requires simultaneous activation of multiple muscle groups to properly perform the movement. Unlike free weights, fitness gadgets isolate a certain movement to make it easier and more correct and affect the hypertrophy of the desired muscle. The higher the number of muscle groups involved in the movement, the higher the calorie consumption. So, if your goal is to lose weight, train with free weights and your own weight.
Complex exercises such as deadlifting, squats, swing swings, or marines with your own weight are much more effective than simple exercises like biceps, triceps or abdominal triceps. The most effective option would be an exercise in which the whole body is active, and consist of multiple actions in one repetition.
An example of such exercises would be a squat + thrust for a shoulder with dumbbells, a rod or a variety of other combinations. It is important to emphasize that it is enough to start training from simple exercises for the beginning and then to make progress with the introduction of complex exercises.
When it comes to the amount of time, it’s important to have a training plan you want to work on. If you enter the gym and you do not have a training session, it is difficult to get the maximum out of your arrival.
For motivation, it is best to determine the intervals of workout and rest period and do the maximum of planned exercise. This way you have strictly defined a working plan and rest intervals and much more focus on the whole training.
Repetitive training is also not a bad option, but then the rest interval must also be strictly defined.
This is probably one of the most important things that people tend to overlook. Lack of sleep increases the level of cortisol, the hormone of stress that causes fat deposition.
Also, insufficient sleep disrupts recovery and production of growth hormone. Your body needs time to recover, your muscles as well. And by required time for sleep, you are giving your body time to rest and regenerate.
Therefore, sleep at least 7 hours each night. If you have sleep problems, avoid caffeine in the afternoon and limit alcohol intake (negatively affect sleep quality).
If you want to lose excess weight and achieve fat loss, it’s best to use HIIT training. It is also very important to be careful at workout intervals and rest periods to achieve a “fat-burning” effect! You don’t want to let your hard workout down the drain with too much rest time between workout, or overextended your capability when doing a specific exercise.
I hope you like this post, feel free to share it. Also, please, comment on what you think about how to lose weight, do you think it is possible this way, or do you have other technique that works for you?
If you have any questions, you can ask them in the comment below or send me a message at firstname.lastname@example.org and I will personally answer all of your questions.
Thank you for your time and have a pleasant day.