There 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
Water 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.
This 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.
Muscle 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.