Easy Tips to Build Muscle and Lose Fat

Build muscle and lose fat at the same time, its best way to keep weight gains and good health permanently. But to make this work, you must make the exercise a habit, a part of your daily life’s routine.

BrianHolm/freedigitalphotos.netThis article won’t explain any program, but just a list of simple tips for building muscle and losing fat. These are tips you will find useful, and do not be surprised if within 8 weeks you find yourself with a toned and lighter body.

Muscle Building Tips

Barbell Exercises

The fastest and most effective way to build muscle is to engage in exercises that makes you stronger. Strength training like barbell uses the premier muscles of your body.  Employ the whole range of barbell routines: overhead press, deadlifts and squats and others.

To prevent straining your muscles right at start which can impede your progress, start the routine using an empty barbell, then, add and increase weight gradually.   Learn the specific techniques involved and in case you are not familiar with them, consult the Strength Training Programs for beginners, which recommend that you perform the exercise three times a week with each session lasting half an hour.

 Nutrition

 You need the right kind of nutrition to build muscles and make you stronger. The nutrition for building muscles should also help you lose fat.

The recommended diet is 1g/lbs meat, fish, eggs, poultry and others rich in protein; fish oil, olive oil and saturated fat for balanced omega 3, 6 and 9 intake; one liter of water for every 1000 cal you use up; all kinds of fruits and vegetables for the fiber and essential vitamins and minerals, and whole grain foods like rice, oats, wheat, etc…

Foods that have not been processed are the best as their nutrients are intact and they are untouched by unsafe chemical preservatives. Most important avoid trans-fats, limit consumption of junk foods and quit sodas altogether.  These tips are not difficult to do and you don’t have to wait for a long time for results. 

How to Lose Fat

Strength training builds muscles while decreasing the amount of fat in your body.   Maintaining a healthy diet such as the one recommended above will speed up the fat loss process, but if you want to lose fat faster or you have lots of pounds to lose then the following tips will prove useful.

  • Do cardio exercises for half an hour after you are finished with your barbells.  Moderate intensity cardios done three times weekly provides the best results.  The objective of the cardio exercises is to shed fat, so do not overdo it.
  • Cut down on calories but definitely there’s no sense in starving yourself.   Starving yourself can lead to your body consuming the proteins instead of the fats which is dangerous.  Reduce calorie consumption slowly, for example 500 cal this week, another 500 calories the next.

These tips work for both men and women who want to build muscles and lose weight at the same time. The best motivation to commit to these tips is when you see your body losing weight, so use the bathroom scales freely.

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