How to burn fat quick? And gain muscle?
im trying to loose weight quick and wanna get muscle
20 minutes of cardio a day (to burn the fat) followed by weight training. You should alternate you weight training, arms one day, legs the next. Make sure to isolate the muscles you are targeting. Don’t overdo it at first, build up your stamina.
Doing the cardio before the weight training will help your muscles to burn more fat at you train.
Watch your food intake, your body will need fuel in order to maintain the exercise program and to build muscles. Get rid of the empty calories, like refined sugars and flours. No hydrogenated oils or trans fats. Add some mono unsaturated fatty acids found in nuts, seeds, grapes and avacados.
Good luck to you!
Fastest way to burn fat and gain muscle. \
1. Stop eating after 8pm. If you are really hungry eat fruit or veggies.
2. Start lifting weights.
These two things together will melt fat off of you. Also, you need to spread your meals apart into about 6 small meals a day. This way, your body gets a constant flow of nutrition and stops storing fat, therby increasing your metabolism.
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There is no such thing as a QUICK way of losing weight and gaining muscle, it is always a gradual progress. You will achieve your goal by doing daily muscle toning and weight bearing exercise, coupled with aerobic fat burning activity i.e. running / skipping / cycling i.e. increasing your heart rate and working up a sweat.
Once you get into the routime, you will start to feel better and then be more moivated to carry on with the regime. Hard Work = Results.
Good Luck
References :
20 minutes of cardio a day (to burn the fat) followed by weight training. You should alternate you weight training, arms one day, legs the next. Make sure to isolate the muscles you are targeting. Don’t overdo it at first, build up your stamina.
Doing the cardio before the weight training will help your muscles to burn more fat at you train.
Watch your food intake, your body will need fuel in order to maintain the exercise program and to build muscles. Get rid of the empty calories, like refined sugars and flours. No hydrogenated oils or trans fats. Add some mono unsaturated fatty acids found in nuts, seeds, grapes and avacados.
Good luck to you!
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Eat high protein meals and lift weights.
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Good stuff from Lee.
Here’s my take.
Find your basal metabolic rate (BMR) online. I recommend http://www.thedaily plate.com but you can google "basal metabolic rate calculators" and find one.
Once you know how many calories your body burns at rest, you can plan your calorie intake on a daily basis.
I am a firm believer in thermogenics. Basically, if you burn more calories than you consume, you lose weight! You must create a calorie deficit in your body.
Here is the math;
There are approximately 3500 calories in a pound of fat. Let’s assume your BMR is 2000 calories a day. If you consume 1500 calories today, you have created a 500 calorie deficit. If you do that for seven days, you will have lost a pound! Simple, and it works. I do not calculate the calories I burn in physical activity back in to how many calories I could consume. I just eat based on my BMR. Plan to lose 1 – 1.5 pounds a week. Trying to lose too much too fast will be counterproductive and unhealthy.
I have been tracking calories for some time.
Avoid diets that are not balanced in terms of Fat, Protein, and Carbohydrates. This balance is important for good overall health.
I started tracking my calorie-fitness activity a year and a half ago. I started at 230 pounds. I dropped down to 195. It seems like a long time but it took years to get that overweight, so be patient!!Just remember that fitness and nutrition go together. One without the other will not give you the improved health you really want.
I recommend two books;
Business Plan for the Body, and Younger Next Year. I can’t think of the authors at the moment but you gan google them.
This will be a lifestyle change that will benefit you well into your later years.
Good Luck!
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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.
what you put in your body is important as well. Your body needs all 3 macro-nutrients to survive — carbohydrates, protein and fat. If you cut out one of those macro-nutrients your body will not function properly and eventually break down.
Eat whole, naturally occuring foods. Nothing processed, packaged or anything with added sugar, salt, artificial sweetners or preservatives.
Live by this quote: "If you can’t hunt it, fish it, pick it from a tree, bush or the ground, DON’T eat it."
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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.
There are more tips and info.
How to lose weight naturally has been in debate for years.
Some say low carb. Some say high carb. Some say it’s how much food. Some say it’s how much exercise. But none of these covers the whole picture.
How to lose weight naturally is not rocket science. It just takes accepting the facts of these seven natural laws of weight loss, plus good old-fashioned stick-to-itiveness.
Seven Laws of How to Lose Weight Naturally
1. Make a commitment to whatever it takes.
2. Start from a foundation of happiness.
3. Design your own healthy diet plan.
4. Manage your emotions.
5. Find a way to exercise daily.
6. Keep a Journal.
7. Be persistent.
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Weight loss is a tricky topic. Lots of people are unhappy with their present weight, but most aren’t sure how to change it – and many would be better off staying where they are. You may want to look like the models or actors in magazines and on TV, but those goals might not be healthy or realistic for you. Besides, no magical diet or pill will make you look like someone else.
So what should you do about weight control?
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Today there is too much information available on losing weight that has become more confusing and sometimes difficult to follow. It’s actually very easy to lose weight if you follow my weight loss tips.
* Be in right frame of mind
* Eat whole food
* Eat fresh fruit
* Drink enough water
* Always chew your food
* Take small meals
* Include protein at meal
* Shut off TV while eating
* Increase your physical activity
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The enclosed ten tips are designed to help you lose weight fast.
The first 5 will get your metabolism working quickly to burn fat quicker and then you the 5 tips that follow will help you lose weight easily.
These 10 tips can be incorporate in sensible any diet and will see you shed pounds and lose weight fast!
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Lose Weight Fast
In this article we are going to show you some sensible PROVEN Ways to lose weight fast.
1. Drink water
2. Eat regularly
3. Eat lots of fibre
4. Consume more good fats
5. Get plenty of quality protein
6. Carbohydrates can help you lose weight
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[...] Andy I read with interest a blog post here that discusses how he plans to burn fat and gain muscle. Here’s his [...]
Hi,
Good to hear that you’re trying to lose weight and build muscle. I’ve written up your routine for my readers. (compared it to other routines and write up of the worst mistakes people make)
Good luck bro
Oh here’s the post btw
http://musclebuildingcoach-andy.com/gain-muscle-tips-worse-mistakes/
[...] How to defect fruitful quick? And acquire muscle? [...]