How to Lose Weight and Gain Muscle?
Losing Weight and gaining muscle is desired by many people. But not everyone have the knowledge of doing it. One has to be committed in order to lose weight and gain muscle. The muscle is covered by the fat. The moment you start losing weight, you will feel the muscles that you haven’t seen in years. Your body will get toned when you work out otherwise it will be flabby.
Researchers from the United States Sports Academy carried out an experimental training session with overweight people. They were made to perform endurance and resistance exercise three times every week. After 14 weeks, the participants lost 16.3 pounds of fat but gained 9.5 pounds in their muscles.
It implied that weight loss can lead to accumulation of fat in the muscles. Other results of their study were published in the journal Medicine and Science in Sports and Exercise.
Tips on Losing Weight and Gaining Muscle
Low metabolic rate causes weight gain. Metabolism is the process which converts food into energy. Energy is required by the body for breathing and also for circulation of blood. The process of conversion takes longer time when the metabolism slows down resulting in fats which are stored in the body.
The muscles increase the metabolic rate while adding strength and fitness to the body.
Cardiovascular activities such as swimming, aerobics, walking etc help in losing weight but does not help in gaining muscle mass. It is necessary to do weights at least three times a week. You can do cardiovascular activities and strength training workouts on alternate days.
It is very important for you to monitor what you eat. Do not get yourself into the habit of being on a diet, most of which are fads. Eat healthy and stay fit and fine. Avoid having junk food. Do not consume fiber with junk food.
Intake vegetables, fruits, whole grains in large quantities. Limit the intake of food rich in fats. In order to lose weight, a woman has to lose 1500 calories per day and for men 2000 calories per day. The break up of the individual food constituents should be 20% fats, 20% proteins and 60% carbohydrates.
In order to lose weight and gain muscle, it is very important to execute the combination of weight training and cardiovascular activities properly. One has to monitor the intensity of weight training so that you can be in a better position to increase the intensity.
Your body is not a machine and it needs rest as well. Apart from doing weight training, cardiovascular workout and right eating, you have to take care of your body. Rest allows the body to maintain and repair muscles. The body should not be fatigued and famished in order to build the right kind of muscles.
Hence, one should reach a judicious balance between cardiovascular activities, nutritious food and taking rest in order to lose weight and gain muscle.