People all over the world have tried various diets and plans for exercise, only to find that they never get the desired results. Whether you want a muscular body or you just want to lower your blood pressure and be healthier, one thing is for sure: you want to do something that works. In this article you will find that it is possible to burn fat and build muscle, but for this to work, you must push yourself to your maximum potential and be ready to make a change. Are you ready?
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Part 1 of 3: Optimizing Your Diet
Step 1. Eat lots of protein
You've heard this before, and there's a reason for it. Protein is made up of amino acids, which build your muscles. Without amino acids, your muscles will not develop. While you shouldn't be cutting anything out of your diet, to get rid of fat and carbohydrates, it's time for protein wraps.
- 1-1.5 grams of protein per half kilogram of body weight is recommended for building muscle mass. Good sources of protein are chicken, fish, turkey, minced meat, eggs, low-fat cheese, and Greek yogurt. One of these foods should be there every time you eat breakfast.
- Your body burns carbohydrates, fat, and then protein, in that order. This means that when you eat a bowl of cereal before exercising, your body will digest the cereal. But if you eat eggs for breakfast, your body will digest the fat in your body first. This knowledge will make your practice even more effective.
Step 2. Cycle your carbohydrate intake
All that "no carbs" bullshit is just – bullshit. Carbs that make up the extra weight in your midsection, but they do their job (at least the good ones). Carbohydrates are the main source of energy. If you eliminate carbohydrates entirely from your diet, your metabolism will drop. (and for men, testosterone levels will also decrease).
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To avoid this problem, the simplest answer is to cycle your carbohydrate intake. This will keep your body guessing, increase metabolism, and for most of the time, your body will focus on processing fat. This can be done in two ways
- Eat a low carb diet for a few days, then eat a moderate carb meal for a day or two, then eat a high carb meal for the rest of the week.
- Eat low-carb foods for a few days, then eat high-carbohydrate foods for a week. It requires more perseverance!
- For the record, brown rice, rice, sweet potatoes, whole wheat bread, whole grain pasta, vegetables, and some fruits are good sources of carbohydrates. Processed foods and white foods are not good!
Step 3. Try to eat good fats
Yes, fat has its place too. Fat can make you feel full, stabilize insulin levels, and keep you energized. You don't want excess fat, but you do need some fat in your daily diet.
Avocados, walnuts, almonds, olive oil, natural peanut butter, egg yolks and sunflower seeds are fatty foods that you should not eliminate from your diet. Eat in moderation
Step 4. Timing your meals
While what you eat won't affect how many calories you burn during exercise, it will affect the types of calories your body burns. And we want to burn those fat calories, so here are your options:
- If you exercise in the morning, do it before breakfast. Your body will immediately burn the existing fat. But a cup of coffee won't hurt you (and we'll find out why later).
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If you exercise in the afternoon or evening, eat 2-3 hours before exercising and eat foods that are low in carbohydrates. It's the same concept – you want your body to enter "fasting" mode.
Always be careful if you exercise on an empty stomach. Stop if you start to feel dizzy
Step 5. Consume caffeine before exercise
Finally! There's a reason to drink coffee and eat dark chocolate! Research has shown that people who consume caffeine before exercising will burn more fat calories. You don't want to overdo it, but it's worth drinking a cup of coffee (as dark as possible) or eating an ounce of dark chocolate
- Reasons to drink coffee? There are two: first, coffee stimulates the nervous system, increases metabolism, and instructs the body to start breaking down stored fat. The second, will increase the substance Epinephrine – the source of the elusive adrenaline rush.
- Always be careful with this. This can make you feel dizzy or nauseous, especially if you only drink coffee before your workout. Calm down.
Step 6. Drink water
This is good advice for everyone. Water will cleanse your skin, help your organs, give you energy, and can help you lose weight. Your muscles are hydrated to keep working. So drink up! When you wake up, when you go to sleep and after eating.
Have a bottle of water nearby. Drink regularly. You'll feel fuller, which will help you lose weight without having to do strenuous exercise
Part 2 of 3: Optimizing Your Workout
Step 1. Create a workout schedule
We've covered this before – you want to time your meals around your workout and you want to time your workouts around your meals. What you need to understand is that your body burns more fat calories on an empty stomach. So if you can exercise in the morning, do it. Your metabolism will increase the rest of the day and you will generally feel more energized. Win.
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But if you can only exercise in the evening (like most people), don't skip a meal beforehand (eat! Your body needs calories to build muscle – wait 2-3 hours if you can). And then protein, protein, protein.
One more time: if you exercise on an empty stomach, you run the risk of feeling dizzy and nauseous. If you don't know how your body is dealing with this, find a way to get past it. And if you start to feel the effects, take a break. Don't hurt yourself
Step 2. Strength training
You don't get those muscles just from a cardio workout. You have to lift weights. Common lifts are bench presses, squats, and deadlifts. Try to work all your muscle groups evenly over and over again.
Focus on the chest for one day, focus on the legs the next day, focus on the shoulders the next day, etc. Add light lifts like bicep curls, pull ups and pushups to work your chest. On the day you train your legs, you can add light exercises like riding a stationary bike and playing basketball
Step 3. Cross exercise
The next few steps are about avoiding the dreaded burden. The first step to it? Do cross exercises. This means putting your body through the paces – sitting on one machine all day isn't going to help you much. What you want is to build muscle from the inside out – and that means working it at every angle, speed and duration.
You need to take a break from lifting weights (your muscles need time to heal), so make time for other activities. Mountain climbing. Swimming. Do something that trains another body part or ability. If you can only do one thing well, then you are not really healthy
Step 4. Change your break time
Breaks are like gaps between sentences – without them, sentences are useless. To take advantage of that distance, mix rest and exercise. Practice for two days. Rest for a day do other activities. Or think in a micro perspective and do the exercises at time intervals. Whatever it is, make your body do not know what activities will be done next. Your metabolism will stay prime, alert, and ready to go to work if you command it to.
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If you haven't done timed interval training, give it a try. Many people believe that the key to weight loss is hard and intense exercise. Running on a treadmill can be useful, try increasing the angle to make it more intense. Plyometrics is also a very effective exercise – perform knee-high jumps for thirty seconds, up and down and jump rope for the next 30 seconds for a good mixed workout.
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Step 5. Change your training load
If you want to build more muscle, you need to be able to increase what you expect from your body. But the important thing here is not to do more than you can afford. Never increase your subsequent training load by more than 10%. You will hurt yourself. Reducing your training load is the quickest way to not get what you want!
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Always warm up, stretch, and cool down as part of your workout. If you train without stretching, you run the risk of pulling your muscles and losing everything you've worked on. Do stretches for all the muscles you work; use resistance bands and a practice partner will be very helpful. Stretching will also help with your flexibility and will generally make you feel better.
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Part 3 of 3: Defending the Will
Step 1. Motivation
It all starts with you. You can't start training without 100% dedication and motivation. Try to write reminders for yourself to keep yourself motivated. Post it around the house, on your agenda – wherever you think it might help. Words like “five more pounds”, etc., can be simple sentences to get the motivation boost you need.
Wanting to lose weight is one thing; Losing weight and building muscle is another. It will take a lot of effort to diet and disciplined workouts in the gym, but it's a doable thing. Motivation remains the key because this cannot be done overnight. Be patient, stick to your plan, and you will see results
Step 2. Write down your official workout schedule
Going from work, to school, and to home will make our daily plans quite busy. If you want an ideal body, then it is very important to write a schedule that you can see. This will help plan your day and won't leave you "no time to go to the gym." You should plan to hit the gym about four times a week.
Those four weeks of training were for strength training. Do more cardio, but be aware that cardio can reduce your calories – which are important for building muscle mass. So stay active, but don't overdo it
Step 3. Plan your meal
Going to the gym is a pretty simple thing. You ride there. You put your headphones on, you start training. you go home. But for food? You go to the supermarket. You stare down the hall. You succumb to the urge to buy. Don't do that! Plan your meals ahead, stick to your diet rules, and adapt them to your financial situation!
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This may have something to do with cooking. The only way to know what's in your food is to cook it yourself. So fill your shopping cart with meat, eggs, whole grains, vegetables, tofu, berries, low-fat products, and nuts. Then go home and try what you can make over the next few days – no stress.
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Step 4. Create a journal
This is for your workouts and your diet – especially if you regularly eat low/moderate/high carbs and mix them with cross-training. In the end, you forget where you are on the path to awesome people. If you record your weight, then you can see the progress from the beginning of the exercise.
If you have a coach or friend in charge, this is a great way to speed up the process. Instead of sitting with them and skipping your diet and activities, you can simply hand them the book. Knowing that someone is judging you is great motivation to stay on track
Step 5. Find a friend
In addition to assessing your workouts, as previously noted, they can also help keep you motivated. When you meet a friend at the gym, not only do you feel the pressure to move forward, but you know that time spent in the gym is going to be fun. And if you go on a diet together, it just gets easier – dieting and getting along is half the battle!
Tips
- Try to take before and after photos of yourself to see the physical changes in your body, this will help to stay motivated.
- Do some research on milk protein and supplements before you take them. Many are fake and even dangerous.
