There are many reasons to exercise, such as improving health, burning fat, gaining muscle and simply feeling better. Many of us have multiple objectives at the same time, and fortunately, many of these logically go hand in hand. However, losing fat and gaining muscle seems to be a bit of a conflict.
When you try to lose fat, you are trying to get rid of part of the mass of your body and when you are gaining muscle, you are looking to do the opposite and build your body. So, it makes sense to ask, can you really add muscle mass at the same time? Surprisingly, the answer is yes.
To lose body fat you need to eat less and to add muscle you have to eat more, keep reading to discover how to squeeze your sleeves and loosen your jeans.
Ø Set a goal
Until you set a goal of the amount of body fat you want to lose, you are only dreaming. It must be specific and written. If what you want to do is lose body fat, you must be willing to do it at all costs. If you do not want to lose enough body fat, you will continue to give yourself reasons not to exercise. Become real and tell yourself that you are going to do this, no matter what happens. Before any other step, this is the most important.
Ø Eat 5-6 (or more) small meals a day
This is important to keep your metabolism burning calories efficiently. Constant grazing of meals every 3 hours will allow your body to burn what it has consumed more quickly and efficiently. Eating one or two bigger meals will actually reduce your body's metabolism. Skipping meals will actually cause your body to store fat as a defense mechanism.
Your body is not sure when it will receive its next meal, so it tends to store more in case of a famine. Make each meal contain of more amount of protein (muscle build), moderate carbohydrates and low fat. Use the 50-40-10 rules as an approximate guide. 50% of your calories come from protein, 40% carbohydrates and 10% fat.
Some form of cardiovascular exercise should be done 3 to 6 days a week, alternates between longer and shorter duration cardio. Walking on a treadmill slightly inclined for 45 minutes is an ideal form of longer cardio that should be done on days of weight training (up to 3 times per week). Sprinting outdoors or on a treadmill and cycling are ideal forms of cardio.
Ø Weight training
It is essential for this program that your weight lifting sessions take place sometime late in the afternoon / early evening, so you can burn fat all day long. This is the time when you eat a low calorie / low carb diet.
Ø Sleep enough
Sleep plays an important role in determining your health and weight. Getting the right amount of rest will help regulate hormone levels, signs of hunger and fullness, as well as help control stress. Balanced sleep cycle leads to fresh and good mood and a healthy life too.