Burn fat and gain muscle - it isn't as hard as you might think. You can train your body to burn excess calories instead of storing them as fat, and you can exercise to build up your muscles. With the right techniques, it is easy, so here we show you the best ways to burn fat and build muscle.
Step 1
The very first technique you need to learn in learning how to burn fat and build muscle is to train your body to burn off excess fat. The human body is intelligent to the degree that it watches the calories coming in, and the activity burning them up. It doesn't have any idea what future calorific intake will be, so it tends to store excess calories as fat. Exercise is what your body needs to keep the fat burning off. Simple running, swimming or cycling will stimulate the body to burn off fat.
Step 2
These simple forms of exercise are the best starting point for a system to burn fat and gain muscle. As a complement to this, you will want to start eating as healthy a diet as possible, and you will need to add some resistance training to your program. The most effective form of resistance training is with weights. Weights increase the muscle mass, and this in turn leads to an increase in the speed at which calories are burned. Combine this with the reduced calories from your improved diet, and you should see a dramatic improvement in your health.
Step 3
At this stage, you can increase your food intake. You should see quick results from the previous step, as your muscles get bigger and your waist gets smaller. This is exactly the result you want when you burn fat and gain muscle. Eventually you will reach a stage where your metabolism will be trying to burn off fat and grow muscles, but the difficulty lies in the body's natural tendency to burn muscle. Sometimes when you are hungry on waking, that is a symptom of your body burning muscle instead of fat.
Step 4
As you progress, you will need to step up your cardio and weight training. The weights you use will need to increase in weight constantly, as your body adjusts to each new level. When you can lift a weight for 8 reps with no obvious difficulty, you can then add to the weight and keep the pressure constant. At this stage, you can also add protein supplements. These can help you burn fat and gain muscle by repairing the muscle quickly. Protein is the nutrient which aids muscle repair, and this stimulates growth as your training program continues.
The most crucial step in learning to burn fat and gain muscle is to train your body, first to burn fat, and then to sustain muscle growth. Check out the links below for a free review of the best burn fat and gain muscle guides.
05 Maret 2015
Burn Fat and Gain Muscle
Burning Fat vs. Burning Calories
To lose weight and get in shape you must have a good diet and exercise regularly to burn fat. The first thing you must understand about exercise is that just because you are burning calories does not mean you are burning fat. Your main focus when you exercise should be losing body fat, and you can't lose body fat just from burning calories. When we exercise, our bodies will start burning calories, but the calories that are burned are the calories from carbohydrates in our system. In order to burn calories from your stored fat, your body requires the presence of oxygen. There is a certain amount of oxygen that your body needs in order to start burning fat and the only way for you to measure the amount needed for your own body is to keep up with your target heart rate during exercise. Please understand that if you continue to only burn calories from carbohydrates, you will lose mostly "water weight" which leads to a decrease in your metabolism. Also, think of the calories that are burned from carbohydrates as your energy calories. If you lose too much energy calories then your muscles will not receive enough energy to increase your metabolism which indirectly burn fat. Therefore you must increase your calorie intake when you are on an exercise program to replace your burned energy calories.
Burning Fat Calories during exercise
During aerobic exercise, your body goes through several stages before it reaches the point where you are burning fat. You will hear people say that you are only burning sugar (carbohydrates) not fat during the first 10 minutes of exercise. This is true to a certain extent. I say this because you will continue to burn sugar past the 10 minute mark if you are not working out hard enough for your body to want more oxygen; or you are working out too hard and you can't supply your body with enough oxygen for fat burning. When you exercise you must move at a steady pace (not too fast, not too slow) so your body will utilize your stored fat (not carbohydrates or sugar) as its energy source. Also remember that just because you reached the fat burning stage does not mean you will stay there. Staying at the fat burning stage once again depends on if you are moving at a pace that is right for your body. Make sure that you are within your target heart rate range.
Burning Fat Calories at rest
The only way for you to continue to burn fat calories hours after you have finished working out is through the anaerobic exercise of weight training. Weight training is the key to burning fat at rest. Weight training is an anaerobic activity that will cause you to burn more calories than aerobic exercise. The calories that you are burning during weight training exercises are mostly calories from carbohydrates (meaning you must eat even more calories per day for energy); but the calories you burn at rest are mostly calories from fat. The reason you are burning fat at rest is because weight training increases your metabolism which uses your stored fat as energy.
To make your body the ultimate fat burning machine you must do aerobic (cardio) and anaerobic (weight training) exercises.
Best Ways To Lose Weight
As a rule of thumb, embrace a healthy weight loss diet plan that is rich in fresh fruits and vegetables, low-fat dairy products and whole grains, alongside drinking a lot of water, at least 8-10 glasses a day.
Overweight can cause a lot of troubles to one personally alongside other health related issues. Studies have shown that overweight invariably leads to health issues such as hypertension, cardiac troubles, sleep apnea and diabetes. Further, being obese could hamper one's freedom to move, run, or sit comfortably in a standard chair. The only way out of this mess is to shed those extra pounds around your waist by embracing some healthy weight loss diet plan and follow it religiously. In the following paragraphs, you'll see few important tips that could help one effectively reduce his/her weight to healthier proportions.
Every healthy weight loss diet plan proposed by dieticians and nutritionists starts with a simple suggestion - reduce the food intake to the optimum amount. But it is the most difficult of the things to implement and it will take a lot of mental effort from your side to tune your mind to say NO to victuals.
Reducing the food all in a sudden could adversely affect one's health. Hence reduction in food intake also means adopting a healthier and balanced diet schedule. As a rule of thumb, embrace a healthy weight loss diet plan that is rich in fresh fruits and vegetables, low-fat dairy products and whole grains, alongside drinking lots of water, at least 8-10 glasses a day. It would be prudent to chart a healthy weight loss diet plan for oneself than following text book quick weight loss programs such as Mediterranean Diet, Hollywood diet, lemonade diet or slim fast diet.
And finally, backup your efforts with a strict fitness regime to burn away those extra calories from the body. Make it a practice to spend 30 min in the gym daily. A short stroll in the garden or in the street in the evening is also is advisable.
To conclude, whichever healthy weight loss diet plan you choose, it will be hard work overall - both physical and mental - to shed those extra kilos you have gained over the years by hard eating. But the end result is worth all the efforts put in. And that will be a test of your mental resolve as well.
Breaking the Jinx of Obesity through Weight Loss Drug
'Mirror, mirror on the wall, who's the fattest of them all'
Though my mirror would not magically utter my name, my eyes would move unconsciously to the ugly bulge that has formed near the middle part of my body. I know I am the one. For years, I have continued to hate the mirror. I even attempted a lot many times to do away with even traces of the thing. But, my wife wouldn't allow (women and mirrors go hand in hand).
Finally, I understood that closing my eyes to the fat won't make me less fat. Weight loss drug was one such step which I undertook to do away with the fat. A weight loss drug works by ddecreasing appetite, increasing satisfaction, decreasing fat absorption and increasing the rate of metabolism.
Weight loss drugs refer to over-the-counter medication or prescription drugs. The drugs are manufactured from a large number of chemical as well as herbal formulations such as amphetamines, appetite suppressants, benzene derivatives, herbal extracts, hormones and many more.
The use of weight loss drugs, to the confusion of users, does not offer exactly similar benefits to all. While some may benefit from it, others may not. This is a mystery that scientists till date are trying to decipher. Scientists have come to the conclusion that obesity or overweight is a complex illness. There is not only the physical determinant to it such as larger intake of food or more fat absorption. There are behavioural and psychological aspects to the illness as well. Therefore, it is imperative that obesity be treated by taking the entire picture in mind.
A few drugs have had enough research; certain others are still remaining to be studied in depth. The key to the use of weight loss drug is to examine properly if the drug is effective. Only properly researched drugs must be used to avoid side effects.
Weight loss drugs demand perseverance on the part of user in his dietary and workout habits. It is all the more important that user reduces intakes of fatty foods and consume more of low carb diets. Daily exercise is also important. Muscles are an important method of burning calories. Besides, it gives a good shape to ones body.
Weight loss drugs are not entirely free from drawbacks. Many weight loss drugs have been investigated to result into side effects such as cardiac arrest. Besides, it is often quite tricky to pinpoint if a particular weight loss drug was behind the weight one lost. Any weight loss program is often accompanied by diet and exercise; thus making it difficult to decide the contribution of the drug. Despite these criticisms, the desire of humans to find a magic pill for weight loss continues.
