How do you lose fat and gain muscle?
I am a big guy, with a medium muscle build, but i also have a fair amount of body fat too. I currently excersise and do weights, but this doesn’t do much but make me stronger and fitter. I want to lose that layer of fat and gain more muscle for a more toned look. Does anyone have any good diets or workouts? any help would be appreciated ,,\/(‘_’)
cardio to lose weight, workout/.weight regimine to build muscle.
cardio to lose weight, workout/.weight regimine to build muscle.
References :
Alter the rhythm of how you lift, up fast, hold, down slow, up slow double down, use max weight and less reps, vary your lifting rotation bi-monthly, check out Hugh Jackman’s wolverine workout. It done me good.
References :
Its a combination of proper diet & the right exercise. Both at the proper times. It’s a lot to go into. I suggest a year’s subscription to Muscle & Fitness or Flex or some other body building magazine. In a year they’ll cover all the main points.
Also, try the library for Arni’s book on body building or here:
http://product.half.ebay.com/The-New-Encyclopedia-of-Modern-Bodybuilding_W0QQprZ1040841QQtgZinfo
A good routine is called CrossFit: http://www.crossfit.com/
And here’s some other helpful sites.
M&F
http://www.muscleandfitness.com/
BB.com
http://www.bodybuilding.com/fun/index.html
References :
To tell the truth the equation for this is simple. Cardio, lots of water, and fiber to mobilize the fat. Do cardiovascular work incorporate it with your muscle exercises. In your diet, dont cut out the carbs, but choose them with higher fiber, be it from whole grain or veggies, even some fruit like the pear. Fiber will keep you full and also doesnt let a lot of fat be absorbed by the intestine. This will also help lower cholesterol. Be careful with fiber, because too much and you end up running to the bathroom three time a day and with gas to complete. Do an experiment on how much fiber you can take, and stay there, And water is always the best when it comes to moving fat. Do not understand the biochemistry yet, but Ill tell you Ive seen people only doing diets high fiber and eight (or more) glasses of water and loosing weight really fast.
Hope this helps.
References :
My nutrition book, and experience.
You already lift weights so make sure to do aerobics right after you lift weights. Diet is your key. If you have sugar and carbs, do so within 45 minutes after workout. Drink plenty of water. Eat lots of fruits and vegetables. For protein focus more on turkey, fish, chicken and egg whites. Do not eat after 7PM and make sure to have breakfast
References :
you ought to think about trying what’s called supersetting or Interval Training…which is periods of high intensity work followed by periods of rest or low intensity work. combines both a strength component(for lean tissue building) and a cardiovascular component(for fat burning).
this type of training causes an effect known as EPOC…Excess Post(exercise) Oxygen Consumption. the EPOC phenomenon causes an increased rate of oxygen intake, an elevated consumption of fat for fuel and increases your metabolism up to 48 hours AFTER you exercise! burning fat while you rest!
Not only does this type of training torch bodyfat, it also saves you time. no more splitting up your days…1 day cardio, 1 day weights…more time for family,friends,work,sports. you also don’t need an fancy or expensive equipment to complete these workouts. most of them you can do at home. example:
squats
push-ups
pull-ups
planks
do each exercise for a set # of reps or time back to back without rest in-between. that equals 1 set. rest 30-60 sec then repeat whole sequence. do 3-5 complete sets. you can plug in more exercises(I do one where I pick 10 exercises and do 1 min of each) or mix in different exercises. train this way 3x/week and you will definitely see some results.
References :
I have over 13 years experience in the Health & Wellness Industry, working with individuals of all shapes, sizes, ages & fitness levels. You can learn more about me and my training principals from my Yahoo profile. Don’t forget to grab the 12 fat blasting meal plans and a the fat burning workout as a gift while your checking out my credentials.