Losing Weight & Muscle Gain

Set A Goal For Yourself And Get Real About Achieving It.

Get real and tell yourself that you are going to do this, no matter what. Before any other step, this is the most important one.

If you are not real and serious about losing fat, all the other steps will not help you. You need a reason to keep going, to do cardio first thing in the morning, to skip that extra slice of pizza. Write down what you want to achieve and then go after it.

Hydrogenation

You can live weeks without food, but only days without water.

Its importance cannot be stated enough, especially when it comes too fat-loss and fitness training. Shoot for at least a gallon a day, preferably more. The inconvenience of constantly using the bathroom is a minor drawback compared to the benefits you will receive.

Keep a bottle wherever you spend most of your day, at your desk at work, in your car, hell, wear a water bottle around your neck, but just get enough water.

Eat 5-6 (Or More) Small Meals A Day Consisting Of High Protein, Moderate Carbs, And Low Fat.

This is important in keeping your metabolism efficiently burning calories. Constantly grazing on meals every 3 hours will allow your body to burn off what it has consumed quicker and more efficiently. Eating one or two larger meals will actually cause your body’s metabolism to slow down. Skipping meals altogether will actually cause your body to store fat as a defense mechanism.

Your body is not sure when its going to get its next meal so it tends to store more in case of perceived famine. Make each meal consist of higher protein (builds muscle), moderate carbohydrates (fuel for the body) and low fat (energy and protection). Use the 50-40-10 rules as an approximate guideline. 50% of your calories coming from protein, 40% carbs, and 10% fats.

Do INTENSE Cardiovascular Workouts 3-4 Times A Week.

This is where the majority of the calorie burning takes place. Not necessarily from the cardio you just did, but from the fact that doing cardio increases your metabolic rate so that the rest of the day you will burn off more calories as well.

Treat your cardio days like you do your workouts. That means put all of your energy and intensity into your cardio. Do 20-30 minutes of cardio 3-4 days a week.

During a session of cardio, warm-up for 5 minutes, then do 20 minutes at a high intensity pace. Then cool down for the last 5 minutes.

Go at a fast enough pace where you are sweating, panting, huffing, puffing, turning red. Get your body out of homeostasis (every things normal and in balance). Doing cardio for the sakes of doing it will not burn fat. Going for a leisurely walk will not sufficiently burn fat, unless you walk ten miles. Riding a stationary bike while relaxingly reading the paper will not burn much fat.

Stairmaster and running on the Treadmill are good examples. The recumbent bike is good also, because you can focus on high intensity without worrying about falling off. The more your whole body moves, the more energy you expend.

Do INTENSE Weight Training At Least 3-4 Times A Week.

Do not mistake weight training with trying to burn fat. Weight training will not burn a sufficient amount of body fat. What weight training will do is help you burn fat in the future. When you add muscle to your frame, your body has to expend more energy (burn more calories) to maintain that muscle tissue.

So when you are at rest, even sleeping, the more lean muscle mass you have, and the more calories you will expend. Weight training will not only strengthen existing muscle, but will add additional lean muscle tissue to handle any future demands placed on the muscle. The more lean muscle tissue you have, the more calories you will expend at rest.

Figure Out Your Daily Energy Expenditure And Reduce It.

Most people do not like to calorie count. But in order to properly lose body fat, you need to determine your daily energy expenditure or caloric maintenance level. You then need to reduce your energy consumption to be below your energy output.

It’s difficult to place a number on how much below your consumption you should go, because everyone is different. Give us a ring and we’ll help you figure it out.

Instead Of A 30-minute Cardio Session, Do 2, 15-minute Sessions.

This is definitely a tough thing to do because of busy schedules, but if it is possible, do a 15-minute cardio session first thing in the morning and another session later in the afternoon or early evening.

Research has shown that compared with subjects that did a 30-minute cardio session, those that did 2; 15-minute sessions burned twice as many calories. Make each 15-minute session still very intense, which is easier to do if you are going 15 minutes.

Need help? Give us a ring, call (314) 962-0060.