Lose Weight and Gain Muscle – How Do I Do That?

lose weight and gain muscle

When following any weight loss program, what you want to do is swap the extra fat you have for lean muscle. The aim here is not to get "ripped", but to tone. The truth is muscle helps to burn fat, so by combing a healthy eating program with an exercise plan you will see results that much faster. The problem is how do you lose weight and gain muscle at the same time, well keep reading and all will be revealed.

How hard should I be working at the Gym?

To help build lean muscle and lose the fat your exercise routine should include a cardio element and some resistance training (working with weights). Weights give your muscles more strength and thus improves their efficiency. The cardio will help your heart work harder and help burn off fat. You need to be exercising in the right range to do this optimally. The range is worked out by 220 – your age. This is your maximum heart rate any exercise should take you to and still be safe. A heart rate of between 60-70% of this figure is your fat burning zone.
As you become more proficient at your exercise routine try to reduce the rest periods between workouts. You can also increase the amount of weight you are using or the number of reputations. If you can try talking with a professional at your gym before doing this, so the risk of any injury is reduced.
When lifting weights you need to find a weight that you can lift for 8-10 reps, as this is the optimum for burning fat and building muscle. When you can comfortably do this, increase the weight amount. 

I can't get to / afford a Gym how else can I lose weight and gain muscle

If you cannot get to the gym or do not have one available or the budget to join there are many exercises you can do at home. Things like push-ups, the plank, the bicycle, squats and others. These exercises allow you to build muscle without using weights. If you combine these with some weights like heavy tins or bags of sugar you will gain more benefit. Kettle Bells are great to have at home and they are relatively inexpensive to buy. This is a great booklet to get you started by Forest Vance, who knows a thing or two about working out. You can grab it here 21 Fat Burning Kettlebell Cardio Workouts

I don't want to look like Arnold Schwarzenegger

Many women worry that when they start training with weights that they will end up looking like a man. This will not be the case. Women do not have enough of the hormone testosterone, which is required to build big muscles. Also building a ripped, bodybuilder style body takes months of hard work and dedication. What we are looking at doing is just building up our lean muscles, so that when we lose the fat we have a nice toned looking body. Also by strengthening our lean muscle we will help turn it into a fat-burning powerhouse helping us achieve our goals quicker. If you are still concerned then consider the amount of weight you are using. To achieve what we want to, we do not need to use heavy weights. We are looking to use 5 – 10 pound weights (3 – 5kg) for free weights or up to 50 pound (25-30kg) on a machine. This value of weights will tone our muscle, but not bulk it up.

My workout isn't working anymore. What can I do?

After a couple of months of following you new healthy lifestyle you will reach what is called the plateau. You are doing the same thing that got you results, but little or nothing is happening. Worse you may even gain back a couple of pounds or find your training harder. What you need to do at this point is go for the change. Your body has become used to what you are doing and is not working as hard. The best way to change your exercise program is to have a couple of personal training sessions. These will push you harder and introduce you to some different exercises. If this is not available or simply out of your budget do some research, try and find a couple of new exercises you can add into your routine. Or you could try out a couple of exercise classes. Anything really that gets your body working hard again and helps push you passed that plateau and up to the next level.

Hey ! All this hard work and I seem to have put weight on!

One thing to be aware of is that when trying to lose fat by building muscle you may actually see some weight gain. It is estimated that on average you will gain 1 pound of muscle per month if you workout 2 to 3 times a week. However there is no need to worry as it has been found that for every 3 pound of muscle you build your resting metabolic rate will increase by 7%. This means that your body will burn more calories each day just going through it's daily routine. 

So, if I am doing all this training can I eat what I want?

Other than going to the gym to build lean muscle and lose weight at the same time you should be eating foods that are low in fat, but high in protein. Things like Chicken (no skin on) and Tuna are great for this. You also need an element of carbohydrates such as pasta or rice to give you the energy needed to get through your workout routine. Another important aspect is to drink enough water. When you are doing workouts in the Gym you will, and should be sweating, this fluid needs to be replaced. Drinking water is great for this; you don't need those energy drinks if you are having a balanced diet. Leave them for the sports stars and marathon runners. Cutting your consumption of tea, coffee and alcohol will also help.

 

 

 
I hope you can see that to lose weight and gain muscle takes hard work on your part, there is no easy button. The payoff though is great – you feel good, look good and be a lot healthier. The best time to get started is as soon as possible. You know what you want to achieve, so get out there and grab it !!
 
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