How to Burn Fat and Build Muscle

2024 Author: Samantha Chapman | [email protected]. Last modified: 2023-12-17 09:13

People all over the world try an infinite number of diets and training programs, only to find that they will never achieve the result they aspire to. Maybe you want a sculpted body, or maybe you just want to lower your blood pressure and be healthier. One thing is certain: you are looking for a method that works. In this article, you'll find that burning fat and building muscle is possible, but it requires you to push yourself to your full potential and be ready to make some changes. Are we leaving?

Steps

Part 1 of 3: Optimizing Your Nutrition

Step 1. Abound with protein

Yes, you've heard of it before, and there's a reason for that. Proteins are made up of amino acids, which are the building blocks of muscles. Without them, your muscles literally cannot develop. While it's never advisable to completely eliminate them from your diet, to get those fats and carbohydrates to move, it's time to get your fill of protein.

• 1 ~ 1.5g of protein for each pound (450g) of body weight is the recommended dose to facilitate muscle development. Good sources of protein are chicken, fish, turkey, ground beef, eggs, low-fat cottage cheese, and Greek yogurt. One of these ingredients should be the key element of any meal.
• Your body burns carbohydrates, fats, and then proteins, in that order. What does it mean? So when you eat a cup of cereal before your workout, your body then burns those cereal. But when you have breakfast with eggs, your body turns to the stored fats instead. This knowledge will make your training more effective.

Step 2. Take carbohydrates on a cyclical basis

All this carbohydrate talk is just that, talk. Yes, carbohydrates are the ones that create that unnecessary weight around your waistline, but they serve their own purpose, at least the good ones. They are your body's primary source of energy. By completely eliminating carbohydrates from your diet, you will cause your metabolism to slow down (testosterone levels will also decrease).

• To get around this problem, the best thing to do is to consume carbohydrates on a cyclical basis. Your body will feel that everything is fine, your metabolism will remain high, and most of the time the focus will be on the accumulations of fat. The goal can be achieved in two ways:

  • Eat a few carbohydrates for a few days, then consume a moderate amount for a day or two, then top off the week with a large serving.
  • Eat low carbohydrates for a few weeks, then eat large amounts for an uninterrupted week. In this case extreme discipline will be required!
• To be precise, brown rice, wild rice, sweet potatoes, whole wheat bread, whole wheat pasta, vegetables, and some fruits are excellent sources of good carbohydrates. Processed foods and almost anything that has been refined are not at all!

Step 3. Aim for good fats

Yes, fats also play their role. They can help keep you full, stabilize your insulin levels, and keep you energized. You certainly don't want to overindulge on fat, but it's good that they are a small part of your daily diet.

Avocado, walnuts, almonds, extra virgin olive oil, natural peanut butter, some egg yolks and sunflower seeds are the fats you don't want to eliminate from your diet. Just eat them in moderation

Step 4. Adjust your meal times

While what you eat does not affect how many calories you lose during your next workout, it is the type of calories you burn that is affected. And you want to burn fat calories, so you have these options:

• If you work out in the morning, do it before breakfast. Your body will go straight to the fat stores. A cup of just coffee won't hurt you anyway (and then we'll find out why).

• If you work out in the afternoon or evening, have a meal 2-3 hours before starting and only have minimal doses of simple (also called bad or refined) carbohydrates. The concept is the same, you want your body to enter fasting mode.

  Always be cautious when exercising on an empty stomach. If you feel dizzy, stop

Step 5. Take caffeine before training

Long last! An excuse to drink coffee and nibble on dark chocolate! Studies have shown that those who ingest caffeine before a workout burn more calories than fat. You don't want to overdo it, but a cup of coffee (as black as possible) or some dark chocolate is worth it!

• Are you wondering what the reasons are for doing this? There are two: first of all, coffee stimulates the nervous system, increases metabolism, and tells your body to start breaking down fat stores. Second, it increases the levels of epinephrine, the source of that temporary adrenaline rush.
• Always be cautious. You may feel dizzy or nauseated, especially if you only drink coffee before exercise. Go easy.

Step 6. Drink water

This advice is valid always and for everyone. Water cleanses the skin, helps the organs, keeps energy levels high and can contribute to weight loss. Your muscles need to stay hydrated to keep working. So drink! When you wake up, before going to sleep and whenever you have a meal or snack.

Always carry a bottle of water with you. Drink them absently. You will also feel fuller, and the pounds will start to retreat with no real work on your part

Part 2 of 3: Optimize Your Workout

Step 1. Adjust the schedules of your workouts

Somehow we have already talked about it, you want to plan your meals around your workouts and you want to plan your workouts around your meals. What you should understand is that your body burns more calories than fat when on an empty stomach. So if you can train in the morning, do it. On top of that, your metabolism will be boosted for the rest of the day and you will generally feel more energetic. Excellent isn't it?

• But if you have to work out in the evening (like many of us), don't weigh yourself down by eating just before starting. Eat, because your body needs calories to build muscle, but wait 2 to 3 hours before exercising if you can. And proteins, proteins, proteins.

  We repeat: by exercising on an empty stomach you risk feeling lightheaded or nauseous. If you don't know your body's reactions, be cautious. And if you start feeling unwanted sensations, stop or slow down. Don't hurt yourself

Step 2. Strength Training

You don't want your muscles to come from just a cardio workout. Lift those weights. Some common lifts include bench presses, squats, and deadlifts. Make an effort to train each of your muscle groups, evenly, to have a toned look in every part of you.

One day dedicated to the chest, to the legs the next, to the shoulders the one that follows, etc. Add other core chest muscle training exercises, such as bicep curl, pull ups, and push ups. In the days that you dedicate to training your legs you can enter the exercise bike and the game of basketball

Step 3. Cross training

The following few steps are intended to help you overcome the so-called weight plateau. The first thing to do to succeed? Cross training. This means giving your body the right rhythm, sitting on that gym machine for a whole day won't do you any favors. You want to develop your muscles inside and out, and that involves working at every angle, speed and duration.

Plus you need to take a break from weights (your muscles need time to repair), so introduce a pilometry day. Go hiking, swim, do something that trains a different part or ability of your body. If you can do one thing well, you are not really fit

Step 4. Change your rest periods

Rest is like spaces between words, without spaces words could be useless. To really use those spaces though, you need to differentiate them. Do two daily workouts. Skip a day to just walk the dog. Or think at lower levels and choose interval training. Whatever your choice, make sure your body doesn't know when it will need to explode the next dose of energy. Your metabolism will be kept alert, high and ready to go when you give it a whistle.

• If you haven't tried interval training yet, give it a try. Many believe that the key to losing weight is high-intensity, well-timed training. The shots on the treadmill work, try increasing the incline to make them more intense. Pilometry is also a great workout, do knee high jumps for thirty seconds and jump rope for another 30 for a good combination.

  

Step 5. Vary the load of your training

If you want to develop more muscles, you need to gradually increase the demands on your body. But the important thing is not to do more than you can bear. Never, ever, ever increase more than 10% from one workout to the next. You would hurt yourself. Failing to do the next workout is the quickest way to not getting the results you want!

• Always include a warm-up, stretching, and cool-down as integral parts of your workout. If you exercise without stretching you risk a muscle tear and losing everything you have achieved. Stretch all the muscles you train; the use of elastic bands for fitness and the support of a partner are of great use. Stretching will also help you improve your flexibility and, in general, will make you feel better.

  

Part 3 of 3: Staying Determined

Step 1. Be motivated

It all starts from here and from you. You can't start a training program if you're not motivated and don't commit to one hundred percent. Writing reminders can help you stay motivated. Post them around the house, in your diary, wherever you think is useful. Phrases like "another two kilos!" etc. they can represent that last dose of motivation you need.

It is one thing to want to lose weight; another is to want to lose weight and develop muscles. It will take a lot of nutrition and discipline in the gym, but it's a doable milestone. Motivation will be key, as this is not something that can happen overnight. Be patient, stick to your schedule, and you will see results

Step 2. Define a training schedule

Work, school, family: your schedule can be very busy. If you have decided to lose weight, it is essential that you have an agenda with all your commitments at hand. It will help you organize your day and schedule training sessions and avoid finding yourself "not having time for the gym." You need to plan on going to the gym about four times a week.

Those four sessions are about strength training. Feel free to do more cardio sessions, but be aware that cardio training runs out of calories, which are needed to build muscle. So stay active, but don't exhaust yourself, it would be highly counterproductive

Step 3. Plan your meals

Going to the gym isn't that hard. Drive there. You put on earphones. You start training. You go away. But what about meals? Wander in the supermarket. You stare at those shelves. Exit having given in to the urge to buy. Don't do it Plan your meals in advance, respecting your diet and your budget!

• You will probably need to spend some time in the kitchen. The only way to really know what you put on your plate is to prepare your recipes yourself. Then fill your cart with lean meats, eggs, vegetables, tofu, berries, low-fat dairy and nuts. Then go home and plan meals for the days ahead, without too much stress.

  

Step 4. Keep a journal

It should be about both your workouts and your nutrition, especially if you plan to stick to a complex carb routine and cross workouts. Don't risk forgetting where you are on your important journey. And add your weight and measurements details to keep track of your progress.

Having a coach or friend to help you stay responsible is a good way to make the journey easier. Instead of sitting down and sharing your steps in words, you can simply show them your diary. Knowing that someone else will judge your actions is highly motivating and will help you avoid making mistakes

Step 5. Find a friend

In addition to helping you stay responsible as mentioned, it will keep your spirits up. When you meet him at the gym, not only will you feel compelled to go there, you will also know that the time spent working out will be more enjoyable. And if you can diet together it will be even easier, being on a diet while maintaining a social life means you have already won half the battle!

Advice

• Try to take pictures of yourself at the beginning and end of your program so that you can observe the changes in your body and keep motivation high.
• Before taking protein powders and supplements, do your research. Many, if not all, are deceptive, and sometimes even dangerous.