Losing Weight Gain Muscle
Instructions
- 1 There are a couple of different ways to lose weight and gain muscle. First off, you need to decide how much muscle you want to gain. If you plan on body building then that's a totally different dynamic than someone who wants to lose and just be toned. In other words, what is the goal? How do you see yourself after the fat is lost?
You need to get a picture in your mind of how you want to look. We're talking about the finished product.
2 Once you know the goal then you can create a program. Let's say you've decided to body build; you want mass. If you know anything about weight training you know automatically diet plays a major role. You will need a high protein low fat diet, so you might as well begin there. Your calories will need to be cut to 2000 or less for men, 1200-1500 for women.
Since you have chosen to build you will need to train with weights, but for weight loss not gain, at least in the beginning. The fastest way to do this is to use super set techniques, which means no rest between sets. This is a great way to lose weight gain muscle because it increases metabolism for fat burning and develops muscle at the same time.
In the beginning you will do more reps less weight, then when you start to build you switch to less reps, more weight. Doing cardio will help as well for 30-45 minutes, 3-5 days a week.
3 If you decide you just want good muscle tone and to be in shape then you can start out the same way using weights for weight loss along with cardio the same as above. Cardio should always be part of the program if you're trying to lose weight. Calories are also down to 2000 or less for men and 1200-1500 for women.
You can schedule the weight training routine working all muscle groups in one day or alternate days. Be sure to rest muscles you've worked for 24-48 hours this is their developing or growing time. The workout breaks them down and rest rebuilds, if you don't do this you risk over training.
4 Whether you're building or toning you do the same routine in the beginning. The difference will come later when the excess weight is gone, at this point body builders switch to less reps, heavier weight. All others stick to their same routine and as the weight comes off the muscle you've been developing will begin to surface. As long as you use light weight and high reps you will not build, but tone.
5 To create a routine you can join a gym where a fitness instructor can do it for you. Or go to youtube and watch videos on all major muscle groups such as back, chest, shoulders, arms, legs and abs. Then write down at least two for each muscle group this way you can fine tune and target weak areas that need more work.
As you watch the videos pay close attention to proper form this will prevent injuries and result in better muscle development.
For cardio at home I recommend Billy Blanks videos. His workouts are tough and you will definitely lose weight and gain muscle following Billy or I should say trying to follow Billy. He has beginner videos if you need an easier workout.
If you workout with weights doing super set techniques combined with cardio the lose weight gain muscle principle is a given. It's a great way to reach a superior level of fitness quickly. It works! Just give it a try and see for yourself.
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