The Basics of Losing Body Fat

The Fundamentals of Dropping Body Fat

Losing weight and getting into shape are only two perks of a healthier life, the benefits of which are too numerous to mention. Nevertheless, the quest to better health is no easy task and without an in depth understanding of the way the body stores and releases fat, many desperate efforts can yield minimal results.

For this reason many valiant resolutions end in frustration.

This article aims to illustrate some of the basics of how the individual can interface with their body to bring about a healthy transformation in the most expedient way, thus preventing wasted time efforts and feelings of discouragement.
It Begins with Food Intake

As you may have guessed, the food you eat is every bit as important as your regular exercise. As a matter of fact, it may be even more important. You will not have the proper fuel to burn, if you have not first committed to a healthy diet.

Some people think, “Wait a sec, I have PLENTY of stored fat to burn… I don’t need to worry about what I eat.” This is incorrect, the body may only hold onto its fat stores more greedily, if strenuous exercise is not balanced out with regular nutrition.

Nutrition is a very personal business, and even though the experts can offer plenty of helpful advice it is an individual choice what goes down the hatch. By gaining an insight into what the body need to work, think, play and exercise, the individual is able to affect dietary changes that can result in higher energy levels, greater physical output and even better sleep.

A healthy diet will consist of just the right amounts of each of the following macronutrients:

  • Carbs — Without carbs the muscles of the body will lack the energy to participate in regular exercise. Fine tune this, only consume the amounts you need for the exercise program you commit to, excess is the danger here.
  • Fats — Fats are important for brain function and hormone productions. The most important sources of fats are nuts, fatty fish and olive oils.
  • Proteins — The building blocks of muscle must be replenished regularly and completely if muscle form is to improve in line with physical exercise. When muscles are met with new challenges and more difficult exertion, they are torn down and rebuilt stronger. One gram of protein for each pound of body weight is a rule of thumb. It is not advisable to eat excessive quantities of protein as whatever is not used to repair muscle is just burned as fuel, or worse, stored as fat.

It is important to eat a full variety of proteins from nuts, meats, seafood, and much more, this will keep the body well stocked with essential amino acids.

Fiber and Water — it is essential to keep the body clean and hygienic by consuming large quantities of water and fibers. Water is the ultimate sports drink — our ancestors used it to hunt wooly mammoths— and fibers will keep the digestive tract squeaky clean for better nutrient absorption.

There are many diets out there and all have their unique advantages and a plethora of health hazards. As a rule of thumb, try to balance a low amount of Carbs with high amounts Fiber and Protein, and no less than 2 liters of water every day. Take time to consider what you like to eat and make healthier adjustments, this way the new diet will be easy to continue into the foreseeable future. Once you have found a diet routine you live and love, move on to finding an exercise program you feel the same way about.


The Best Tips To Help You Build Muscle

Are you tired of being overweight or average looking? Do you want to build muscle and lose fat? If you answered yes to any of those questions, then keep on reading. The truth is, anyone can have a muscular and powerful physique that is aesthetically pleasing, but you have to put in the work. So, in this article, we will be covering the most effective tips to help you achieve your muscle building goals.

The first thing you need to do is eat properly to build muscle. This means that you need to eat at least one gram of protein per pound of your body weight. So, if you currently weigh 185 lbs, then you should be eating at least 185 grams of protein every day in order to build muscle.The best foods to eat that contain a lot of protein are lean meats. This includes chicken breast, turkey, fish, beef etc. If you are unable to eat your protein requirements in real food, then you can supplement with various protein powders available at your local bodybuilding or fitness store.

In addition to eating enough protein to build muscle, you will also have to eat clean foods so that you lose fat and give your body the nutrition it needs. This means that you should be eating clean carbohydrates such as brown rice, sweet potatoes, white potatoes, quinoa etc. You should also eat lots of vegetables, nuts, legumes and seeds. You should avoid eating processed foods such as snacks, cakes, cookies, cornflakes, frozen meals etc. Once you have your diet in order, you then need to exercise and start lifting weights in order to build muscle. Lifting weights is the most effective way to build muscle and sculpt an aesthetic physique. However, you can also build muscle through other types of training such as crossfit, calisthenics, body weight exercises etc.

Now, in order for your weight training routine to be effective, you need to do progressive weight training. This means that you increase the amount of weight that you lift every week or few weeks. You need to increase the resistance against your muscle so that it is forced to grow, otherwise your physique will remain the same. Some of the most important exercises to focus on include squats, deadlifts, bench press, military press, rows, lunges etc. Other important exercises include bicep curls, tricep extensions, skullcrushers, pull ups, chin ups, hanging leg raises etc.

In order to be successful with building muscle, you should follow a tested and proven lifting program that you can easily get from a trainer or online sources such as Hardgainer Nation. They have a great MI40 review which is a program by IFBB Pro Bodybuilder Ben Pakulski. He teaches the importance of focused tension during workouts and also provides a meal plan. Once you combine heavy training and a clean diet, you will definitely build muscle while losing excess body fat. If you have excess body fat, you should add a few cardio sessions to your workout routine in order to burn more fat.

In closing, we have just covered some of the best tips to help you build muscle in a matter of months. Once you put in the work, you will definitely get the results you desire.