When people begin to find an interest in fitness and health, they are usually in a state with little muscle mass and too much fat. In an effort to speed up the process, they want both right away – more muscle and less fat. Without understanding your body, though, you may defeat one or more purposes.
Diets Alone Aren’t Your Friend –
Some people have the mistaken notion that they just need to reduce their dietary intake to get both more muscle showing and less fat. According to U.S. News and World Report, medical experts have found that a reduction in your dietary intake alone will not support your muscles. In fact, a reduction in caloric intake signals to your body that it is in a deficit mode and needs to cut back on building muscle.
Sadly, after a period of dieting, our metabolism slows down. Then, it is hard to retain the losses of fat. So, it is not easy to simply lose fat, especially not by dieting alone.
Add Strength Training –
According to the Mayo Clinic, the more muscle mass we have, the faster our metabolism is naturally. So, building muscle helps us keep our bodies lean as well. This is how we can have muscle and lose fat at the same time. Thus, they suggest that people do strength training in order to simultaneously build muscle and rev up their metabolism to burn fat.
Strength training three times a week is optimal. You want to be able to lift the weight no more than 12 to 15 times. When you can lift the weight more than that, it is time to move up to the next higher weight.
Up the Protein Amount –
U.S. News discovered that health experts advise people who want to increase their metabolism and gain muscle need to increase their protein consumption. For most people, that is 25 to 30 grams of protein per meal. To be a bit more exact, it is about 1.09 to 1.41 grams of protein per pound of your body weight.
Don’t Lose Weight Too Fast –
The medical and fitness experts who spoke to U.S. News stated that people need to focus upon health, not quick weight loss. Severe diets and quick weight loss lowers our metabolism over time, which is counterproductive to long-term fat burning.
Don’t Skip Cardiovascular Exercise –
We all need cardiovascular exercise daily. Combined with a sensible diet, cardiovascular exercise will keep your heart healthy and the fat off. Walking, running, swimming, riding a bicycle and indoor cardiovascular exercise classes are all great ways to get your cardio in every day. Some busy office workers put on their tennis shoes and go on a brisk walk after lunch each day.
It is actually easier to build muscle and lose weight at the same time. Trying to lose weight alone with drastic diets will only lower your metabolism and make it hard to keep the weight off. A sensible way to stay muscular and trim is to eat high-quality protein with each meal, incorporate strength training three times per week and get in some daily cardiovascular training. Your added muscle mass and protein to support the muscles will increase your metabolism, helping you keep the fat at bay.