Surefire Tips To Lose Weight And Gain Muscle

tipsThere are many people out there trying to build muscle or burn fat, but having little luck. Unlike most other activities, failing to see changes after months of working out can be frustrating. Most people end up giving up on the whole thing with no hope of ever returning to the gym. This should not be you!

Weight loss and body building can take up a lot of your time and energy, but if done right, the results can be amazing. Here are some surefire tips on how to properly work out in order to lose weight and build muscle.

Set Fitness Goals and Work Towards Achieving Them

Before getting started, it is very important that you determine what you hope to achieve from any work out program you choose. Remember not to set your hopes too high or sell yourself short.

Your body will have gotten used to eating more and moving less — which is the total opposite of what you should be doing, if you are to lose weight. However, setting realistic goals can be very motivating. For instance, if you decide to lose a couple of pounds within the next few weeks, and you actually go ahead and meet your goals, you’ll realize just how motivated you will be.

Water and More Water

waterWater is good for your body in many different ways, especially during weight loss. Water will not only help you burn more calories, but can also help you avoid overeating. During work out, it is very easy for people to confuse thirst with hunger.

This leads them to overeating, which in return affects the rate at which they lose weight. Drinking water also helps flush out toxins from your body through sweat and urine. While the bathroom breaks will be a bit of an inconvenience, the health benefits of drinking more water cannot be ignored.

Eat Less, More!

Food intake during weight loss can be confusing. Some people assume that since food is responsible for the amount of fat in the body, that avoiding it will help them burn fat. However, your body is designed to protect itself from hunger when faced with starvation.

metabolismThis means that if you starve yourself, your body actually stores more fat as a defense mechanism.

Eating two or three larger meals will not do you any good either. This slows the rate of metabolism in your body, affecting weight loss. The trick is to take smaller meals, more during the day. This is because your body will work harder to burn off previously consumed calories more efficiently and quickly.

Choose the Best Work out Routine

Whether you are out to lose some weight or build muscle, you’ll need to determine which work out program suits your body the best. During fat loss, you’ll need to go for a program that can be incorporated in your lifestyle perfectly.

If you cant free up enough time to hit the gym for some exercises, you can always try running, walking, biking or swimming right before you go to work or afterwards. During body building, you’ll definitely need to visit the gym or invest in home gym equipment.

Bodybuilding

bodybuilding cookMuscle building is not as complicated as fat loss. However, you still need to put in some effort if the right results are to be seen within the shortest period of time. You’ll need to combine the right diet with the right training program.

First, you’ll need to increase protein and calories intake, which in return puts your body in an anabolic state. Refer to the anabolic cookbook to learn more about bodybuilding nutrition.

In your diet, you’ll need to include plenty of carbohydrates. Carbohydrates are stored in your body as glycogen which helps increase energy during training. Taking enough carbohydrates will prevent your body from tapping into protein reserves for energy.

Eating multiple meals each day can help increase mass. Just like it is the case with fat loss, eating smaller meals multiple times during the day can help you gain muscle. This also helps lower blood glucose level by releasing more insulin.

Eating rice and pasta right before starting your workout routine can be beneficial in many different ways. This is because rice and pasta are slow burning carbohydrates that will allow you to store more energy during the training session. After a workout, be sure to take fast burning carbohydrates and proteins.

Finally, you’ll need to rest. You need to realize that a lot of fat burning as well as muscle healing happens when you are resting.

Fitness And Bodybuilding Tips For Men

body builderIf you are overweight/obese and leading a sedentary lifestyle, you have a high likelihood of developing health problems such as type 2 diabetes, high blood pressure, stroke, and certain cancers according to the Centers for Disease Control and Prevention (CDC).

However, you can reduce the risk of developing these health problems by engaging in physical activities like lifting weights at the gym. Here are handy weight loss, bodybuilding, and fitness tips for men:

Cut back on junk and unhealthy foods

no junk foodMany people in the US live on junk food alone. However, the problem with foods such as pizza and hamburgers is they contain “bad fats” and additives used to make them appealing to the eye and tasty as well.

In addition, they are calorie rich making it hard for one to lose excess weight. If you fall in this category, you will have to reduce the amount of  junk food you consume. In other words, your diet should consist of healthy foods including fruit, vegetables, whole grains, and nuts.

In particular, avoid unhealthy carbs including refined sugar, white rice, and white flour because they are digested quickly by the bod, leading to sugar and energy spikes. Moreover, you should reduce your consumption of sugar rich beverages such as fizzy drinks.

Create a physical activity plan and stick to it

Adopting a healthy diet will only take you so far. You have to engage in physical activity regularly to lose weight and build a sculpted physique. If you have not been physically active, start slowly to avoid developing injuries. For example, you could start by walking, progress to jogging, then to running.

Take the same approach while training at the gym. Stick to the physical activity plan you have created. Since this is not easy for most people, it is advisable to have a partner who can accompany you to the gym or when jogging outdoors. An exercise partner will keep you motivated and on the right track. Click here for a good physical activity plan we recommend.

Compound exercises

One of the most effective ways of building muscle is by performing exercises that work at least two muscle groups simultaneously. For instance, shoulder press works triceps and shoulder muscles at the same time. In comparison, barbell curls only work the biceps. Another great compound exercise is bench press, which works triceps, chest, and shoulder muscles all at the same time. Focusing on compound exercises translates to increased efficiency and work rate at the gym. Moreover, you reduce the time spent at the gym.

Stay hydrated

If you are exercising regularly, you should consume a lot of water in order to remain hydrated. Water will also make you feel full and reduce the likelihood of gorging on food. Moreover, water plays important roles in the body like flushing toxins from the body’s organs and carrying nutrients to cells.

stay hydratedWhen you sweat, the body loses electrolytes such as chloride, potassium, and sodium. This is the reason people get cramps while exercising. In spite of this, most people drink water sparingly throughout the day.

According to Yuri Elkaim, a registered holistic nutritionist as well as former strength, conditioning, and nutrition coach for men’s soccer at the University of Toronto has come up with a simple equation for determining the amount of water you should drink every day: divide body weight by two and append ounces at the end instead of pounds or kilograms.

For instance, if you weigh 300 pounds, you should drink 150 ounces of water per day. Nevertheless, Yuri recommends drinking more than this amount if you are physically active.

Rest

After working out at the gym or exercising outdoors, remember to rest. This will give your body time to recover, repair torn muscles, and grow. If you do not rest, you will not get stronger or gain muscle. You will only become weaker and possibly pick up injuries that could take months to heal. An article published on bodybuilding.com recommends taking one day off between weight lifting workouts.

The general rule of thumb is to have two full days of rest every week. If you develop an injury, seek medical help and treatment immediately. It is worth noting that rest includes getting enough sleep every night (7 to 8 hours, according to the Mayo Clinic).

Conclusion

To lose excess fat and build muscle effectively, you should adopt a healthy diet and workout regularly. At the gym, focus on compound exercises because they work multiple muscle groups simultaneously. Finally, drink plenty of water to stay hydrated and rest.