Muscle Fat
How to Build Muscle and Lose Fat
muscle burn fat
Knowing how to build muscle and lose fat makes any persons quest to carve out an impressive body much easier. Far to many people take the wrong route to body building, and end up putting on more fat than muscle, simply because they’ve used the wrong techniques and haven’t managed to lose fat during weight gain.
Losing fat while gaining weight seems like a bit of a contradiction in terms, but in fact it is possible, and it’s by far the quickest and most effective way to a ripped, muscular body. To make it possible though, it’s essential to follow a few steps.
1: Consume the RIGHT Calories
It’s essential during muscle gain to consume more calories than you burn, because that’s the fundamental part of weight gain. However, to really build muscle and lose fat, it has to be the right kinds of foods, that way you can put on pure muscle without the added fat. Protein is the key ingredient to this kind of success, but there are many elements to a successful muscle building diet.
2: Work Smart, NOT hard
To build muscle and lose fat, it requires you to work smarter, as opposed to harder. It’s not like there’s no work involve, but It’s definitely a case of doing the right things, as opposed to doing more things. There are very specific workouts that can contribute to muscle gain and simultaneous fat loss, but they’re not widely known. If you can find this kind of information, you’re halfway to success.
3: Keep things at high intensity
When learning how to build muscle and lose fat, one of the most important things you’ll find is to keep your workouts at a high intensity. I would seriously recommend adding some weight to your excesses, but lowering the reps. You need to be challenging your muscles every time you work out, never let them get used to a weight or an exercise. If you really do want to learn how to build muscle and lose fat, it’s probably a good idea to invest in a successful program, which covers everything from diets to workouts.
Is It Possible Build Muscle And Lose Fat Simultaneously?
When a personal trainer first asks a new gym attendee what their goals are, they most often hear replies such as: “Build muscle lose fat”, “build muscle then lose”, “burn fat build muscle”, “build muscle and burn fat”. So, it would seem to be that nearly all people would prefer to get bigger muscle s and also simultaneously reduce their percentage body fat. In this article I ask is it possible to do this or is it just a myth sold to you by marketing gurus and slick advertisements?
Is it really possible to increase muscle mass and lose fat simultaneously?
The answer is a resounding ‘yes’ although it is only possible with a good deal of discipline, calorie counting and with a fair amount of difficulty! To build muscle you need to take on excess calories than you work off throughout each leaving enough left to build muscle but not so much that they get stored as fat. If you don’t consume excess calories then you you won’t build muscle for sure, with too many extra calories then you may grow some muscle but you will of course add body fat tissue at the same time. The secret is to consume sufficient calories to build muscle mass but not enough so that fat is built. There are
If you wish to avoid adding fat at the same time as building muscle then you really have to work out your exact calorie requirements and then stick to them. to work out your calorie requirements then use the following simple equation that provides an approximate answer:
Find out your body weight and you percentage body fat e.g. 200 pounds with 10% body fat.
Workout your body’s lean mass.g. 200 pounds taking off the 10% body fat leaves 190.
Take your lean body mass and multiply it by 19 e.g. 190 multiplied by 19 equals = 3610
This is then the amount of calories you approximately need to eat to gain muscle mass provided you are doing effective workouts too. However this is just a rough figure but if you consumed 500-1000 more you would maximise your muscle growth but probably pile on some body fat too. this number of course is only an approximate figure and it would be difficult to track the number of calories you consume in a day anyway.
So assuming that you aer unwilling to try the above tricky methods what are the alternatives to build muscle and lose fat fast. Well the two step option is the most highly recommended and it is what most bodybuilders do. First thing you need to do is build muscle then lose weight. You will hear this also called a bulking phase followed by a cutting phase. This is much easier as in the first phase you simply need to eat a lot and often. All you have to do is make sure you are eating more than the figure above. This bulking phase which should last 3-6 months will see you put on a few kilos in body fat but mainly you will gain muscle mass. This is when you start to consume much fewer calories and also ramp up the cardio-vascular training sessions so that you work off more calories per day than you intake.
This will lead to loss of body fat and over the course of a few months you can maintain the muscle mass and just lose the body fat. So in actuality looking at the results a year later you will have indee have built muscle and burnt fat but you will have achieved this by going through two stages. The final outcome is exactly the same however you will have made your way there a good deal easier by using two distinct steps.
Therefore if your goal is indeed to build muscle and burn fat then I suggest that try to do so in two stages, build muscle then lose fat. Read more
Exercise Gym
Choosing The Right Exercise Gym Equipment for Your Home Gym
exercise gyms
Keeping oneself physically fit and healthy is important and so many people find the time and exert effort to exercise regularly. The market is filled with numerous exercise gym equipments to serve various fitness and exercise needs with many of such machines focusing on toning specific body parts. Before buying any gym equipment for that matter there are important considerations to ponder upon to get the one that is most appropriate for your specific requirements.
It is vital that you know your body well. There are many exercise equipments available and you basically have your own personal choice or preference on what you want to achieve with your body. For any novice or first time user, it would be very challenging to be choosing for the first time a sport equipment since you wouldn’t have that much knowledge in the first place and it is quite difficult to determine where you should begin. It is strongly advised for beginners to buy equipments from a sports shop or store or they could opt to become members of a gym, many of which you can find within the neighborhood.
Home gym equipments offer the advantage of being able to exercise when you want at the comfort of the home. You can also expect these home gym equipments to be easier to utilize and to be compact for easy storage and stow away. The home gym also offers convenience for people who are not at ease in exercising at gym establishments because they are not at all comfortable in flaunting themselves in public. These home exercise equipments are also not expensive and you can always expect maximum performance and results as long as you are dedicated to exercising and getting fit.
The first thing to do when searching for exercise gym equipment for your home gym is to determine what type of workout you really need and also enjoy. For instance, you might be a great distance runner, but it might be time to develop those upper body muscles. If that’s the case, than you’ll want to purchase a weight set or equipment that focuses on your upper body. For instance, if you know that you enjoy running but hate the thought to lifting weights, don’t purchase a weight machine out of guilt; buy the treadmill and start achieving good health.
There is nothing more wasteful than purchasing gym equipment for your home gym that you will never use. Unfortunately, all too many people make their buying decisions out of guilt; they know they should be doing a certain workout, so they force themselves to purchase the equipment; 5 months later, they haven’t even touched it.
Once the right workout is established, you will want to find the best brand name to purchase. Fortunately, this process is relatively easy. Don’t go to the store to find what you want; often times the salesman will pitch every piece of equipment that the store sells and you won’t get an honest appraisal.
Do your research on the internet; there are many great online reviews of the different Exercise gym equipment for your home gym and their overall reliability. Once you find one that consistently gets good ratings from the experts and satisfied customers, only then should you move forward with your purchase.
There are endless options when it comes to choosing the right fitness equipment for your home gym. But the choices for weight training equipment basically fall into a few categories: portable, free weight, multi-gyms, and total gyms. Aerobic exercise equipment such as treadmills, rowers and stationary bikes are always options for a great cardio workout, but for now we are going to concentrate on strength training equipment.
Portable Equipment – Includes everything from dumbbells to workout benches, stability balls, steps, mats, ab machines and more. If you can pick it up and move it, it fits in this category. The main advantage of portable workout equipment is that you can fold it up (if necessary) and put it away when you’re through with it. Some equipment, like stability balls and mats, is even compact enough to be taken along on a trip which makes portable equipment a popular choice for home gym equipment.
Free Weight Accessories – This includes adjustable benches, power racks, barbells, dumbbells and plates (also called round weights). While some of these things may be portable, they are all categorized as heavy duty equipment that often times are part of a larger assembly. If the space you require for your home gym is small, free weight accessories are probably your best bet. You’ll be able to get a great strength training workout in with equipment that will test you to the max.
Multi-Gyms – There are several different types of multi-gyms available for home use. The first type is based on steel or composite bands and cords that create resistance. The second type is based on stacked weights, uses a cable and pulley mechanism and allows you to select the desired weight. The third type includes round weights that are manually fitted to barbell extensions. All of these are great options for a home gym. What you choose will depend upon the type of workout you’re trying to achieve and the amount of space you have in your home.
Total Gyms – A total gym uses an adjustable bench and a sliding seat platform that increases resistance based on your own body weight. While the total gym may require more space, it will allow you to incorporate more strength training exercises into your workout.
To help you decide which option to choose when it comes to home exercise equipment, you should consider what your goals and level of commitment are. The best way to decide on equipment is to test it out before you buy it. It could save you from wasting a lot of money!
Follow these simple tips to finding the right exercise equipment for your home gym, and you will be on your way to achieving your fitness goals quickly and easily. Read more
