Lose Fat, Build Muscle: Beginners Guide. How To Lose Fat and Build Muscle: The Beginner’s Guide. To a certain extent this answer might be true, after all hitting the gym is fundamental to induce muscle gains, but it is far from being the only factor in the equation. Training, diet and supplementation all go hand in hand as part of the fat loss and muscle building process. Disregard any one of them and you won’t be getting the kind of results that you’re after. We know it can be hard for a beginner to sort out all the necessary steps to building muscle fast. That’s why we’ve assembled a list of the most important training and diet tips to add muscle mass. Focus on these powerful rules and be amazed with the results. The Best Ways To Lose Fat If You Want To Start Burning Serious Fat, Master These Workouts. The most comprehensive beginner's guide on how to build muscle. Discover how to build muscle fast with our powerful training and nutrition tips. Lose Fat 12 Laws of Fat-Burning Want to see your six-pack again - or for the first time ever? You'll find all you need to know to get superlean in a dozen simple rules. If you gain fat easily, following the diet and training advice meant to help skinny bastards gain muscle can backfire. Here are five ways that "easy fat gainers" can. Your Training. When it comes to training most people go one of two ways- weight training to build muscle, or endurance and cardio training to lose weight. A common misconception is that yiu must hammer the cardio until you lose weight- and only then start trying to build muscle. Ultimately the fat loss and muscle building process should go hand in hand! Training gives your body the necessary stimulus to build muscle mass, whereby weight training induces micro- traumas to the muscle fibres. These tiny tears are repaired and recovered by the body every time allowing the body to come back stronger and fitter. If your looking for the jargon behind this- this is called the Super- compensation principle, which ultimately is a natural adaptation process your body goes through in order to be able give a better answer next time it is subjected to a similar stimulus. When starting your fat loss and weight training journey it’s important to follow some weight training guidelines. Let’s take a look at what we consider to be some of the most important steps: 1. Number of workouts/sets/repetitions: The general recommendation is that you work out at least 3 times per week and if you are on a full- body routine or 4 to 6 times per week if you are on a split- routine. A full body routine consists of working different muscle gorups on different days, for example: Full Body Routine. Monday– Legs. Tuesday: Chest and Triceps. Wednesday: Biceps and Shoulders. Thursday: Back. Friday: Abdominals and upperbody. You should aim to do 3 to 5 different exercises per muscle group and 3 to 5 sets per exercise. The number of repetitions affects which muscle fibre types you will develop. Studies show that the optimal repetition range to induce muscle hypertrophy (an increase in the size of muscle fibres) is 8 to 1. Cardio: For fat loss there are many different theories behind cardio, whereby some say fasted cardio first thing in the morning is best for fat loss. Regardless of the different theories if you’re looking to lose fat you should be performing cardio around 4 times a week with 2 low steady state sessions lasting 4. Intensity/rest between sets: Ensure you keep your workouts short and intense. I was searching for a program to genuinely help me lose body fat and get a six pack. I came across your website and the money back guarantee you offered. While sitting on the toilet every step in the process involved moving several pounds jiggling fat. Moreover, having all the skin exposed made you even more abundantly. There’s no need to exercise for 2 hours. That will only increase your cortisol levels (Cortisol is a catabolic hormone – one that destroys muscle mass). Instead of long rest periods, you should aim to rest between 6. One hour should be enough to complete your workout. Remember, it’s all about intensity and taking your body beyond its comfort zone. The Best exercises: Do you get tired just from seeing other people lifting those heavy barbells? Well, truth is you should not run away from the more demanding exercises such as squats, deadlifts, bench presses, pull- ups, dips and back rows. These are the best muscle building exercises. Compound movements such as the ones mentioned above involve several muscle groups at once and therefore will induce a bigger hormonal response. This doesn’t mean that you can’t do bicep curls or tricep kickbacks. You can, just be sure you focus on big movements instead of isolation ones. Resting time: This may come as a surprise to you but you don’t grow in the gym. You grow outside the gym, more specifically when you’re sleeping. It is during sleep that your muscle fibres will recover from the exercise- induced micro- traumas. That’s the reason you should get a sufficient amount of rest. The general recommendation is that you sleep 7 to 9 hours. Avoid drinking any liquids prior to going to bed in order to avoid paying a visit to the bathroom in the middle of the night and disturbing your sleep.
Make sure you have at least one complete day off from the gym, and if you’re a beginner 2 – 3 is advised to allow your muscles to adapt to change. Your Nutrition. A solid nutrition plan is essential to support muscle growth. If you don’t provide your body with enough Calories, it doesn’t matter how hard you hit the gym, your muscles simply won’t grow. Fat. Protein. Carbohydrates. Calories. Fats: Fat is an essential part on any muscle building diet plan. Fat is not only necessary to produce testosterone, but it also helps with the transportation of liposoluble vitamins. Fats should make up 2. You should always aim to regularly consume good fats like monounsaturated and polyunsaturated fats, such as the ones found in olive oil, avocado, nuts, fatty fish, eggs, peanut butter, cashew butter and almond butter. Avoid trans- fats, found mostly in processed foods and snacks (cookies, cakes, etc.) as they causes inflammation, and hold no benefits for your body. Proteins: Proteins are the building blocks of muscles. In order to grow, you must consume an adequate amount of protein on a daily basis. Scientific studies suggest you should eat around 1. So, if you weigh 7. You can choose from several good protein sources such as milk, fish, meat and eggs. Try to eat every 3 hours and ensure you always include a good source of protein in every meal. Carbohydrates: Another common misconception when it comes to losing weight is that you must cut out all carbs to lose fat- WRONG! If you want to lose fat whilst letting your muscles grow, you’ll also have to eat a good amount of carbohydrates. They are the body’s main energy source and also play a role in manipulating the anabolic hormone insulin. Your body can store up to around 5. Give preference to low glycemic index carbs such as legumes, vegetables, whole foods and sweet potatoes. It is extremely important to eat fast absorbing carbohydrates immediately after your workout. Having a load of high glycemic index carbohydrates after your workout along with your protein shake will not only help to quickly replenish glycogen levels, but it will also lower cortisol and boost protein synthesis. Calories: In order to grow, you need to consume more calories than those you burn daily. Seems obvious, but not everyone pays attention to it. Try to eat 2. 0 to 2. If your efforts are not working, add some more food to your diet plan. It is very common for beginners to think they are eating a lot when in fact they are not. Your Supplementation. Supplements come as the cherry on top of the cake. If you’ve already established a proper diet plan, then you can start thinking about getting some supplements to boost your muscle growth to a higher level. Supplements are designed to fill in the gaps in your nutrition plan. Let’s face it, it’s not an easy task to take more than 1. That’s where sports supplements come in. A protein shake can easily give you 2. If you take a protein shake 2 times a day (for instance, before and after your workout) that’s 4. BCAAs (Branched Chain Amino Acids) are also very helpful when increasing muscle protein synthesis and avoiding muscle catabolism. To find out all the benefits and facts about BCAA’s check out this article: BCAA ? Glutamine plays an essential role in muscle recovery and providing the muscles with an adequate supply of energy. To find out all the benefits about amino acids check out this article: Amino Acids: Amino Acid Benefits. A Preworkout and fat burners can come in handy for losing fat and gaining a greater level of focus and determination. Our preworkouts are packed full of ingredients such as BCAAs and creatine making them the ideal workout supplement. Find out more about MYPRE. If you’re looking to burn fat supplements such as CLA and Omega three can also be beneficial for your goals. To find out how CLA can actually help fat loss you can check out this article on CLA . But remember they should never be a substitute for food. Instead they are very useful as a complement for your diet. Record Your Progress. If you’re a fitness beginner its vital to record your progress! For training this means keeping a training diary where you can record your reps, and weights each week. By doing this you’ll be able to make achievable targets and spot weaknesses in your training regime. At the beginning of your journey and every two weeks onwards, try taking photographs and measurements- by visually and physically recording changes you’ll be able to see improvements and become more motivated each week! In terms of nutrition using an online and mobile app such as myfitness pal means you can be fully aware of what your eating and the calories and macronutrients you need each day. A Take Home Message. If you’re looking to lose weight, burn fat and gain muscle make sure you pay attention to the 3 essentials: Diet, Trainign and Supplementation. By researching and knowing what your training regime will consist of, what you should be eating and what supplements are best for you, you’re more likely to reach you’re goal! How To Lose Fat and Build Muscle: The Beginner’s Guide. The Single Best Way to Lose Belly Fat. If you want to know the best way to lose belly fat, without doing endless sit- ups, hours of boring cardio, or throwing money away on totally useless supplements, this page will show you how. You may have heard that belly fat is harder to lose than fat stored in other parts of your body. But that depends on which type of abdominal fat you’re talking about. Two Types of Abdominal Fat. There are two main types of fat in the stomach area. Visceral fat is stored deep inside your body. It surrounds and protects your internal organs. You can’t actually see visceral fat, as it’s underneath your abdominal muscles. It’s the stuff you can pinch. But it’s also relatively easy to get rid of. For one, it has a lot of blood flowing through it. This makes it easier for the various hormones that trigger the breakdown of stored fat to get to the fat cells in the first place. It also helps transport fat away from the fat cell so that it can be burned off elsewhere. While visceral fat isn’t particularly hard to get rid of, the fat under your skin is another story entirely. In particular, fat stored around the side of your waist and lower back, as well as the lower part of the abdominals, can be very difficult to shed. How to Lose Belly Fat. Some say that cardio is the best way to lose belly fat, while lifting weights should be reserved for people who want to build muscle. Here’s why they’re wrong. Think of your belly fat like a bank account. But instead of storing money, it stores energy. If you spend more money than you’re earning, eventually you’ll have no money left in your account. In much the same way, getting rid of belly fat is all about creating an energy deficit by “spending” more energy than you get from your diet. The only true requirement when it comes to losing your gut is an energy deficit. And you can create that deficit with diet, resistance exercise, cardio, or a combination of all three. Contrary to popular belief, the best way to lose belly fat doesn’t have to involve any cardio at all. Lift Weights to Lose Your Gut. Lifting weights isn’t just for people who want to gain muscle, and will improve the way you look in two very important ways. Firstly, if you don’t do some form of resistance exercise while you diet, much of the weight you lose will come from muscle as well as fat. Weight training is essential when it comes to holding on to the muscle you already have. Without it, you’ll end up as a smaller version of your current self, with many of the flabby bits still intact. The “skinny fat” look is common in people who rely on diet and cardio, or even just diet alone, to lose weight. Cardio isn’t necessarily the best way to lose belly fat. It certainly isn’t going to help you hold on to the muscle you have right now. In fact, combining a calorie deficit with too much cardio and no resistance training can actually increase the risk of muscle loss. Second, with a properly designed strength- training program, you’ll burn fat both during and after your workout. Your body will always burn some fat while you’re sitting around doing nothing, irrespective of whether you exercise or not. However, lifting weights has been shown to raise something called post- exercise fat oxidation, which is just a fancy way of saying that it increases the amount of fat you burn after exercise . This increase in fat oxidation happens fairly quickly, and can last for some time. In fact, a single workout has been shown in several studies to raise both energy expenditure (burning calories) and fat oxidation (burning fat) for at least 2. Each man had a microdialysis probe inserted into his belly. This allowed the researchers to measure the amount of fat that was released from fat cells before, during, and after the workout. Here’s what they found: Metabolic rate was over 1. What’s more, the rate of fat burning was also doubled following resistance exercise. But that’s not all. The amount of fat being released from fat cells in the stomach was around 8. In short, lifting weights will burn fat, and some of that fat will come straight from your belly. Use High Metabolic Demand Exercises. It’s true that many studies to compare resistance with aerobic exercise show that, on the whole, aerobic exercise is the best way to lose belly fat . On a rep- per- rep basis, these movements work a lot more muscle mass than most other exercises. Strength training makes a direct contribution to the calorie deficit required to lose belly fat. And if you’re doing exercises that work large muscle groups, lifting heavy weights and pushing yourself hard, that contribution will end up being fairly substantial. Jumping on the treadmill or exercise bike is not the only way to burn calories, and isn’t necessarily the best way to lose belly fat. All forms of exercise burn calories, and that includes lifting weights. Foods That Burn Fat. One question that seems to appear in my inbox on an almost daily basis centers on the effect that individual foods have on fat loss. It seems people want to hear that there are “good” foods and “bad” foods, and that the best way to lose belly fat involves eating less of the bad ones and more of the good ones. I hate to be the one to break it to you, but the idea there are certain foods (blueberries, dark chocolate, avocados and so on) that will somehow burn fat is complete nonsense. But it’s the sort of nonsense that seems to pop up every so often on daytime TV or in the happy- clappy health magazines when they’ve got no more “declutter your life” or “I’m okay and you’re okay” articles left to publish. There are certain “hot” foods that give your metabolism a lift . But the overall effect is relatively small, and it’s debatable whether the short- term increase in metabolism has much of an impact on fat loss over time. At the risk of repeating myself, getting rid of belly fat requires an energy deficit, and it’s your overall diet rather than any individual food that will determine your rate of fat loss. Of course, you can’t ignore the nutrient content of a diet and expect to see an identical change in body composition based on calorie values alone. The composition of your diet matters. It affects things like hormone levels, appetite, energy expenditure and so on, all of which will have an influence on how much of the weight you lose comes from muscle or fat. And there is one nutrient – protein – that will make it a lot easier for you to lose your gut. Protein and Fat Loss. Studies show that protein does a better job at filling you up than carbohydrate or fat. Eat a protein- rich breakfast, for example, and chances are that you won’t eat as much food for lunch. The figure below is from a University of Washington study where dieters were told to eat roughly twice as much protein as normal . The circles at the top represent daily calorie intake, while the diamonds at the bottom represent body weight. As you can see, eating more protein led to a spontaneous reduction in calorie intake that lasted for the length of the study. In fact, calorie intake dropped by an average of 4. Protein also has a “muscle sparing” effect during fat loss. If you don’t get enough protein while you’re on a diet, you’ll end up dropping muscle as well as fat. There’s another benefit to eating more protein. A chocolate bar (mainly carbs and fat) and a chicken breast (mainly protein) might have the same number of calories when they’re sat on the table in front of you. But your body uses up more energy processing the chicken than it does the chocolate bar. In other words, some of the energy in each gram of protein is “wasted” while it’s digested and metabolized. All of which goes a long way towards explaining why Danish researchers found that one of the best ways to lose belly fat is simply to eat more protein . After six months, subjects in the high- protein group lost twice as much abdominal fat as those in the low- protein group. Why Crunches Don’t Burn Belly Fat. Are there any exercises that will get rid of belly fat faster than others? The short answer to this question is no. The best way to lose belly fat doesn’t involve doing hundreds of crunches. Same thing goes for sit- ups, the bicycle crunch, leg raises or any of the various “drawing in your belly button” exercises. These exercises will build and strengthen the abdominal muscles that sit underneath your belly fat. But they won’t get rid of the fat that’s covering them up. Researchers from Illinois discovered as much when they looked at how training the abs affects the amount of fat stored in the stomach . The first group did nothing, while group two performed seven abdominal exercises (2 sets x 1. A grand total 4,2. Please don’t waste your time trying to burn off stomach fat by twisting and crunching it away. So there you have it. The best way to lose belly fat is to set up your diet so that it puts you in a calorie deficit, make lifting weights a priority, and fit in cardio as and when you have the time. Apply some hard work and patience, and it won’t be too long before you see the results you’re looking for. If you want less flab and more muscle when you look down at your abs (or where they should be), check out The Flat Belly Cheat Sheet. It's a “cut the waffle and just tell me what to do” PDF, written in plain English, that tells you exactly how to get rid of belly fat. To download a free copy please click or tap here.
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