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how to lose fat and gain muscle

How To Lose Fat and Gain Muscle

Lets look at the best way to lose fat and gain muscle

Losing weight and gaining muscles usually goes hand in hand. However, most people concentrate so much in losing the extra pounds in their bodies and ignore the importance of building muscles. If you achieve both, you will be able to maintain an ideal body weight and a great physique. The reason why our bodies put on more weight is when they take in more calories than they are burning. So if your body can burn calories at a higher rate than it is gaining, you will definitely lose weight. Gaining muscles aids in calories burning since each pound of muscle you, you boost your rate of metabolism which is a very important aspect in weight losing. This article will give you some tips on how to lose fat and gain muscles at the same time.

Weight Lifting

Weighting lift is one of the most effective exercise which aids in both loss of fats and muscle building. However, you should ensure that you do it properly so as to achieve effective results. This form of exercise actually includes your regular workout routines and weightlifting techniques. When weightlifting, it is important to try out different exercises and use the right machines for each muscle groups such as resistance bands and free weights. One of the most effective weightlifting exercises is compound lifting. These are exercises which require your body to utilize more than one muscle group. They include bench press, full body sit-ups, mule kicks, pull-ups, squats, etc. When doing some of these heavy exercises, it is important to set some limits since straining your body so much will lead to burning of some energy stored in the muscles.

Strength Training

Strength training is one of the proven most effective ways to lose fat and gain muscle fast. It involves engaging in light exercises but for an extended period of time. A good example is lift light weights or using resistance bands in a gym but doing it for many repetitions. It helps to build more lean muscles which are very effective when it comes to fat burning. Apart from building muscles, strength training also helps in shaping the body and increasing the rate of metabolism. If you have more muscles and your metabolism rate is high, your body will definitely burn fats and calories more efficiently even when you are just idle. This will help you control your weight effectively, improve your self-confidence and attain a perfect body shape.

Interval training

When carrying out your weight loss workout exercises, try to incorporate interval training as this will also help build your muscles. This can be achieved by alternating bursts of intense with moderate to low activities. These exercises are usually done in short intervals that are time. For example you engage in intense training for one or two minutes and take a 30 minutes brake before trying out the second exercise. Some of these exercises may include jumping, squats, biceps curls, etc. The advantage of the kind of intermission training is that it gives your body some time to recover which is needed to get ripped muscles.

 Dieting

Dieting is very important when you are in the process of losing weight. It is important to note that dieting doesn’t mean denying your body important nutrients. Just limit your intake of carbohydrates as they are usually responsible for adding calories in our bodies. Avoid sugary foods and focus more on grains, fruits and vegetables. Also include more protein in your diet. This is because proteins are very important in building the body muscles. They also aid in increasing the body metabolism rate as they require more energy to be digested that what is required to digest carbohydrates and fats. During your strength training, some micro tears occur in your muscles and proteins help to repair them after your workout.

In your diet plan, avoid taking the usual three-square meal but instead split it into six small meals which should be taken at intervals of 2 to 3 hours a day. This will keep your metabolism rate active all the time and will help burn more calories leading to weight loss. Don’t forget to drink lots of water.

These simple tips will help you lose weight and gain muscle to acquire that great physique you have always dreamt of. All you need is to stay committed and consistent and you will be there in short period of time.

Here is a great video about How to lose weight and gain muscle!

Please watch until the 2 minute 10 second point where he tell you the best way to rip out and lose weight!

bodybuilding supplements

Bodybuilding Supplements For Building Lean Mass

The 3 Best Bodybuilding Supplements to put on Lean Muscle Fast!

Bodybuilding supplements can be a tricky subject. Putting on weight on a scale may be pretty simple business (just eat more and train hard), but putting on LEAN muscle is a whole different story. Are you interested in getting bigger while still being able to see your abs? These 3 supplements are absolute must additions to your program!

3 Essential Bodybuilding Supplements for Lean Muscle

1. Creatine. If you take the time to read any sort of bodybuilding magazine, you’re probably not surprised to see creatine first on our list. It’s inexpensive, safe and mind numbingly effective. It’s almost impossible to put on lean muscle when on a creatine cycle. But did you know creatine monohydrate, the most widely available form of creatine, may not be your best choice?

Smart supplement companies have moved on to the cutting edge creatine citrate. The results are much better, quicker and you avoid the problem of retaining too much water that can come along with its monohydrate cousin.

Yes, both forms of creatine work and work well, but if you have the choice pick creatine citrate to really get the most in lean mass. Ripped Muscle X is a great choice if you’re exploring choices for creatine citrate.

2. Whey Protein. Protein is the building block of lean muscle. You can take the latest and greatest bodybuilding supplements, but if you’re not consuming enough protein you could end up disappointed. Aim for a total of 1.5 grams of protein a day for every pound you weigh split between healthy meals and easily digestible whey protein, This is truly setting yourself up for success.

3. Fish Oil. Fish oil, in the right quantity, will make nearly everything in your body work better. The healthy fats in fish oil act as an ultra-efficient fuel source that can encourage your body to become more lean, their healing properties speed up recovery times between weight training sessions and, maybe most incredibly, fish oils can even help mental focus in the gym. Three grams a day is ideal to cash in on these benefits. Just make sure you pick a reputable brand you can trust. Fish oils are one of the bodybuilding supplements where there has been a few problems with quality control by fly by night companies.

Congratulations! You’ve just been let in on some of the well kept secrets the professionals use to get an edge on their fitness competition. Just don’t forget, the real trick is not only investing in bodybuilding supplements like these that have a proven record of hardcore success, but also training hard and eating clean. With these three areas covered the body of your dreams can become a quick reality! Good luck and thanks for reading.