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Wednesday, 21 March 2018 10:39

Lose the Fat and Gain Muscle

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Most dieters want to lose weight but they frequently lose sight that when they are losing weight they need to focus on retaining muscle mass. In order to do that, exercise has to be implemented, especially weight bearing exercise. 
Remember too, you can only build about one single pound of muscle a month, and you have to be doing things correctly to achieve that. Here's a starting point to make this happen:
You have to be consistent with exercise. You have to do weight bearing exercise at least three times a week, every week. You also need to include some cardio, meaning 20 minutes or so, three to four times a week. (If you over exercise while on our low calorie diet plan you run the risk of actually losing muscle mass and this means you also lose part of your metabolism! Remember there is simply not enough calories and nutrients on our low calorie diet plan to properly sustain any more activity than those few hours a week.)
You always have to be increasing weights and make sure you are doing enough repetitions for muscle growth.
Switch your exercise routine up every month or so. Most trainers suggest mixing up your routine so the muscles do not become used to the same exercises. And you certainly will become bored with all the same exercises all the time.
You also need to be consistently eating healthy whole foods, and having adequate protein and nutrient intake. Even trainers will tell you that losing weight is more about what you are eating, and less about the exercise in terms of losing weight. (And it's still a matter of calories in and calories out.) And for muscle growth you need healthy foods.
So let’s elaborate even more on these points now. As mentioned above most good trainers will tell you that realistically you can only build about one pound of muscle a month - and that's by doing all the right things. When patients have been exercising well and eating according to plan for about a week or so they honestly believe they have gained muscle. They may even see a gain on the scale thinking that's what it is. But muscle is not that easily acquired. Some patients gain weight thinking it is muscle, (assuming they are in fact following the diet plan correctly), but that gain most likely comes from water. When muscle is being worked hard there can be significant water retention from working the muscles harder. It still takes time to build real muscle and it simply doesn't happen in a mere week or two!
Another point when doing weight bearing exercises is that you have to work all muscle groups at least three times a week, every single week. Consistency is key here.  Along with weight bearing activity, cardio fitness is important too, include it ideally on the days you aren’t doing weights. It supports fat loss but it is really not as effective as the weight bearing exercise, yet it has everything to do with other positive health benefits. You can accomplish your cardio by using your current cardio activity in a HIIT routine according to your own personal fitness level. I cannot emphasize enough how important it is to include weight bearing exercises, cardio exercise and appropriate stretching for flexibility. They are ALL important for various reasons.
The third point has to do with increasing the total amount of weight you are lifting with all the muscles you are exercising. If you are not increasing the amount of the weights you are using, your muscles will just maintain, not grow. By lifting heavier weights you are physically tearing muscle and it is in that repairing time your muscles are growing. Now, all that being said you cannot be exercising the same exact muscle groups every single day. Exercise muscle groups every other day, you need to rotate the muscles you are lifting. (Remember too, ladies you will not bulk up by doing this, this is simply a myth.)
Another real important factor in all this again, is that you cannot always be doing the exact same exercise routine for every muscle group. You have to switch up and change the exercises, about every 6-8 weeks or so. Work the muscles, but change how you do it, or you will just maintain muscle mass rather than have muscle growth.
Lastly, you have to be eating correctly, just follow your weight loss plan. Be sure and eat a little protein before and right after exercise to induce muscle repair and growth. You have plenty of protein in your plan so consume some of those leaner protein choices in especially, directly right after an exercise routine. 
Again, remember not to exceed your two and a half to three hours a week of exercise every week. When you get to Step 2 and 3 you can certainly turn up the exercise intesity, but while losing weight the biggest goal is to lose fat mass, not your muscle mass, so including weight bearing exercise is crucial.
"Training gives us an outlet for surpressed enegies created by stress and thus tones the spirit just as exercise conditions the body." -Arnold Schwarzenegger
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