To lose weight and build muscle you have to focus on 3 elements: diet, cardiovascular training and strength training. It requires hard work and perseverance, but the results will be worth it! Here are some tips on how you can start to get the body you want.
Proteins are vital for building muscle. When you do strength training your body enters a catabolic state in which the muscles break down. By eating proteins after your training you help to bring your body into an anabolic state so that it can build up muscles. Here are some examples of nutrition that is rich in proteins
Low fat beef – Beef contains not only 25% protein, it is also a good source of vitamin B12, zinc and iron.
Chicken – Chicken without skin contains about the same amount of protein as beef and is a versatile piece of meat.
Fish – As a source of protein, fish is just as good as beef or chicken, but fish such as tuna and salmon are also a great source of essential fats and Omega3, which is very healthy for your immune system.
Eggs – In addition to containing a lot of proteins, eggs are also a good source of omega3.
Beans – Beans are a fantastic source of protein (it varies from bean to bean), but they are also a very good source of fiber. That means you feel full and satisfied longer when you have eaten beans.
It is true that you lose weight if you eat less carbohydrates, but carbohydrates are not your enemy. If you include the right carbohydrates in your diet, they are a good addition to your diet and your training routine.
Carbohydrates not only help your body absorb proteins, but they also give it the fuel it needs to train. Here are some carbohydrate-rich foods that you should include in your diet
Wholegrain cereals. Remember this when buying bread, pasta or rice. Wholegrain cereals are not only a good source of carbohydrates, but are also associated with lowering the risk of high blood pressure and type 2 diabetes.
Oats. Besides being a wholegrain cereal and having the benefits described above, oats are full of fiber and you keep feeling fuller for longer than after eating sweets, which makes you less inclined to snack in between or overeat during meals .
Your caloric intake will play a crucial role in your battle to lose fat and build muscle. If you ingest too many calories you will gain weight; if you get too few calories you can hardly build muscle.
You have to consume about 10-15 times your body weight in calories every day. That may sound like a lot, but do not forget that you burn a lot of calories during your workout.
Note: these numbers vary depending on various factors such as your height, age and gender. You can here find a useful call orientale calculator.
It is advisable to consult your doctor if you make drastic changes to your diet.
Edited food is the enemy – There are many additives and few nutrients and many of the vitamins, minerals and fibers have been lost. To make matters worse, unhealthy fats, sugar, artificial sweeteners, lots of salt and synthetic vitamins and minerals have been added. In most cases your body will not even recognize it as food! Here are some examples of processed food that should be avoided
Chips and cookies
Supplements are meant to add something. You can safely take supplements if you feel that you have a certain vitamin deficiency, but you should never use them to replace food.
Make cardio part of your routine. Cardiovascular training is important for losing weight because it helps you burn fat and speed up your heartbeat, making your heart stronger. A strong, healthy heart pumps oxygen effectively through your body and to your muscles, making them stronger and tighter. Try to do cardio training 4 times a week, and do it at least 30 minutes each time to get the most out of it.
Running is cheap, easy and one of the best ways to do cardiovascular training. It takes 15 minutes before the effect, but a higher level workout should last between 3 and 40 minutes.
One of the advantages of cycling is that it places less strain on the joints than running. The disadvantage is that you must have a good bicycle or exercise bike.
Shadow boxing is exactly as it sounds. Stand in front of a wall where you see your shadow and go boxing with it as if it were your opponent. This is another easy and inexpensive form of cardio training that you can do about anywhere. And it’s fun too! Just pay attention that you do not get too excited and hit a hole in the wall.
Dancing is not only fun, it is also a great way to let your heart pump, lose weight and get a tighter body. These dance styles require a lot of energy and make your body taut:
If there is a swimming pool in the area, swimming is one of the best forms of cardio training. There is no impact on your bones and joints, making it an ideal way of training for people who have symptoms, or recover from an injury. Swimming is also a training for all your muscles.
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