If we ask people what they need for weight loss and develop a good muscle mass and shred a few pounds of fat, most of them, without hesitation, would answer: “I should go to the gym and do some weight training and weight loss diet.” This statement is partly true: after all, going to the gym is crucial to stimulate muscle growth; but you are far from the truth if you think this is the only thing that matters to weight loss and build muscle.
Training, weight loss diet and exercise go hand-in-hand in the process of reducing body fat and increasing muscle mass. Along the way, you might miss one of these factors and you will not get the results you are looking for.
We know how difficult it is for a beginner to build a good muscle in no time. That’s why we have put together a list of the most important workouts and types of weight loss diets to gain muscles. Focus on these rules and be astonished at the results you will get.
When it comes to weight loss programs, most people only think of one or two training methods such as cardio sessions and endurance (for stamina) exercise to lose weight.
A misconception that most people have is that they have to do the cardiovascular training and skip weight lifting until they lose the weight they want, and only then can they begin the muscle-building period. In fact, the process of weight loss and muscle building should go hand-in-hand!
Training gives your body the stimulus needed to develop muscle mass, thanks to weight-lifting sessions, which produces micro traumas in the fibers of your muscles. Your body cures these micro traumas naturally at all times, thus making your muscle getting stronger.
If we want to define it with a specific language, this process is called the “super compensation principle”: it essentially consists of a natural adaptation that your body suffers to be in a position to give a better response next time you will be subjected to the same effort.
When you begin the process of body fat reduction and weight training, it is very important to follow some guidelines for this type of workout. Let’s take a look at what we consider as the main key steps:
Number of sessions / series / repetitions
The general recommendation is to train at least 3 times a week if you are running a weight loss program that is designed to stimulate a different muscle group at each session, or 4 to 6 times if you train a high and low part of your body alternately (routine split).
A “Full Body” training program is to stimulate different muscle groups in different days, for example:
- Friday: Legs.
- Saturday: Chest and Triceps.
- Monday: Shoulders and Biceps.
- Tuesday: Back.
- Thursday: Abdominal and upper part of the body.
You should target 3 to 5 different exercises for each muscle group and perform 3-5 series for each exercise.
The number of repetitions goes to determine which types of muscle fibers you will develop. Some studies show that the number of optimal repetitions to increase muscle hypertrophy, increasing the size of the fibers in the muscle, is from 8am to 12pm.
As for cardiovascular activity, with the goal of reducing body fat, we have different theories, and, for example, some argue that cardio workout is the best fat burning solution.
By leaving the various opinions on this point, in general if you want to reduce your body fat you should do cardiovascular activity about 4 times a week: 2 low-intensity sessions and 45- to 1 hour sessions; two more high-intensity sessions and a duration of 20′-30 ‘.
Training intensity and recovery between the series
Make sure you make short and intense sessions. No need to train for 2 hours! By doing this, you will only go to raise the levels of cortisol (which is a catabolic hormone, that is to destroy the muscle mass).
Instead of stretching the recovery times, you should try to keep this range between 1 ‘and 1’30’ ‘between one set and the other. An hour should be enough to complete your workout. Remember, it depends on the intensity of the session and on how much you put your body in trouble.
A viable food program is essential to support muscle growth. If you do not give enough calories to your body, no matter how much you train hard, your muscles will not grow.
Fat is a fundamental part of any weight loss diet regime with the goal of muscle development. Fats are not only needed to produce testosterone, but they also play an important role in the transport of liposoluble vitamins.
Fats should account for 25% to 30% of your diet. You should aim at regularly taking “good” fats, such as monounsaturated and polyunsaturated fats (e.g. those in olive oil, avocado, nuts, fatty fish, eggs, peanut butter, cashew nuts and almonds).
Avoid fat-trans, which are found mainly in processed foods and snacks (biscuits, sweets, etc.), because they cause inflammation and have no benefits for your body.
Proteins are the “bricks” that serve to build your muscles. To grow muscles, you need to take an adequate amount of protein every day. Scientific studies suggest eating daily about 1.5 g of protein per kilogram of your weight.
So if you weigh 70 kg you should take about 105 g of protein per day. The choice of protein sources to which to draw is very vast: milk, fish, eggs, and meat. Try eating every 3 hours and make sure every meal has a good protein source.
When we talk about weight loss, another famous misconception is that you need to eliminate all carbohydrates to reduce body fat. Totally wrong! If you want to lose excess fat, never stop the development of your muscles, you will need to eat a good deal of carbohydrates. They are the main energy source of the body and play an important role in regulating insulin (anabolic hormone).
Your body can store around 500 g of glycogen (400g of muscle glycogen and 100g of glycogen in the liver). From 55% to 60 of your diet should be carbohydrates. Prefer those with a low glycemic index, such as:
- Whole foods
- Sweet potatoes.
It is very important to eat fast-absorbing carbohydrate foods immediately after training. Having a very high glycemic index, these carbohydrates, if eaten after sitting in the gym and combined with a protein shake, will not only help rebalance glycogen levels but also lower the cortisol levels and favor protein synthesis. Adding Appetite Suppressant will do no harm.
When you are planning to lose some weight, you should stick to your weight loss programs and weight loss diets. Eating healthy foods and doing regular exercises are important in achieving your weight loss goals.
If you have planned to control your hunger and diet, so it will eventually lead to loss of weight too. So, getting healthy and achieving a healthy weight with some work is the best thing. Plans made are required to be followed and once its done then you yourself will notice the changes
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Reasons to choose the yoga burn renew
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As you all know that if you get enough sleep, then you will be able to be healthy completely. But if you are not getting the proper sleep, then you may get many health problems also. But with the help of the yoga burn renew, you will be able to get some good sleep. It will improve your overall health, and it has all the natural ingredients, which will also help in improving your skin, hair, and other body parts.
With the help of the renew, a person will be able to get many advantages, and that is why people prefer this yoga burn instead of other products that are available in any market.
Health and wellness are very important today. Protecting yourself from illnesses brought by contaminants and pollution is now easy because of new technologies and programs for healthy living. Stress as well, adds up to the production of oxidants in the body. People nowadays, especially those who are concern with their health follow diet programs given by doctors or health care companies. From eating the right food and balance diet to exercise programs, health-conscious individuals find the right routine to be fit. Some also use “supplementation”, a process of taking in nutrients such as vitamins and minerals to supplement the body’s nutrients and safeguard their wellness. Supplementation also includes taking in dietary pills for fat loss. The homepage of this website will help you discover more about the factors that you need to consider while choosing a supplement for yourself.
Obesity is one of the major problems of people all over the world. Statistics show that the world has more than 1 billion overweight adults, 30 percent of them are considered clinically obese. Overweight and obesity pose major risks for serious diseases such as diabetes, hypertension, cancer, and heart attack. However, people today are now conscious about their health and wellness. They take precautionary measures to protect their body system from diseases by implementing diet programs.
The fat loss factor was introduced by a certified chiropractic physician and nutrition expert Dr. Michael Allen. The program has concise but complete facts on programs on weight loss. According to Dr. Allen, the diet plan can help you lose weight up to 26 pounds in just a week. The program will also help you regain stamina and boost your immune system.
Fat loss factor cleanse program starts with a “clean slate process for two weeks. In this stage, you only consume fruits, vegetables, nuts, legumes, and food of this kind. This process is called detoxification where toxins that have accumulated in the body are removed and it is crucial because the body system is adjusting because of restriction on certain food.
After completing the diet program for 2 weeks, the weight loss diet program continues by implementing a more balanced eating plan and an intensive workout program. The fat loss factor plan has 3 different workout plan levels or stages; beginner, intermediate and advanced. These levels prove the intensity of the challenge you will encounter during the process. The author included basic to the most rigid cardiovascular exercises and full-body strength exercises that serve as catalysts to fat burning. A 15-minute workout selection is also included in this program. It also contains recipe collections of dietary food you need in achieving your goals.
Protecting your body organs from diseases is very crucial to your well-being. Fat loss factor has associated its program to detoxify one of the most essential organs of the body—the liver. Doctor Charles Livingston, a certified wellness practitioner, and a nutritionist explained that this program helps detoxify parts of the body system specifically the liver. According to the specialist, the liver is used to break down toxic elements in the body such as cholesterol and fats. There is a need for the liver to work well to break the cholesterol and fats that were accumulated in the body. During the first stage of the fat loss factor program, detoxification is integrated. This helps the liver to function its job of removing toxins in the body. The idea is to prepare the liver before starting the weight loss program.
Overweight and obese people are researching for a better alternative to lose weight. The fat loss program integrates a strict diet and rigorous workouts to make sure that the body system is detoxified. There are a lot of programs that implement the same process and procedure. Losing weight is just a matter of attitude and discipline. The fat loss factor is a program that can help you in achieving your desired weight and physique. The program is attainable but it all depends on its implementation. It is good to get such a plan but it all boils down to attitude and discipline. Eating the right food or balanced diet, proper exercise and a clean lifestyle is good enough to sustain and boost the immune system. For obese people, a program such as the Fat loss Factor is necessary to develop your attitude. This plan can help you persevere to become a healthy and satisfied individual.
Most men have been quick to rule out the ever-feared ‘leg day’. Sure, calves look great, but who’s going to admire them under a pair of jeans? Is it really worth devoting so much time to sculpting your mostly-covered chicken legs?
How to get the legs stronger? You can find the answer at this page with little research. You can get to know about the workout methods and measure available to have the benefit. The availability of the strong legs is possible for the individuals with fewer efforts.
And that, my friends, is an idea that, whilst true, is one you need to scrap right now.
Testosterone and Human Growth Hormone (or HGH) are two chemicals operating on a positive-feedback mechanism − that is to say, the more you work out, the more the two are produced and you reap the benefits. For you muscle heads with no understanding of chemistry, allow me to spell it out: working the legs allows you to build mass in the rest of the body faster.
Not to mention the aesthetic beauty of having a lovely pair of teardrops.
Let’s now go through three popular workouts to turn those toothpicks quads into tree trunks.
- Targets: Quadriceps
- Also works: Glutes and calves
- Equipment: Barbell rack; barbell
With the barbell at chest height, duck under so that it rests across your shoulders and touches the back of your neck. Ensure that your shoulder are positioned directly above your feet to avoid injury. When you are ready, simply push up to free the barbell from the rack, keeping your back straight, before slowly squatting until the point where your thighs are parallel to the floor. Pause for a second before rising again and repeating.
Quantity: 4 sets, 8 reps
- Targets: Quadriceps
- Also works: Glutes and hamstrings
- Equipment: Body weight
Body weight exercises such as these are often overlooked but are, in fact, highly underrated. The execution is much easier for this exercise: simply begin in the traditional lunge position (that is, leaning on the front leg, with the other behind, ensuring that the knee hovers just above the ground). From here, simply drive upwards, leaping as high as possible, whilst switching your legs so that you land in an alternate lunge.
Quantity: 3 sets, until failure.
Bench Step-Up with Dumbbells
- Targets: Quadriceps
- Also works: Glutes, calves and hamstrings
Holding a dumbbell in each hand at waist level, step up with one leg onto the bench, adjusted at a height that places strain on the quads when you drive up, but not so high as to cause potential damage to the knee. Use your heel and extend the raised leg until it is straight, placing the other on the bench. The move should end with you standing on it. From here, step down with the other leg so as to return to the starting position, albeit with an alternate stance.
Quantity: 2 sets, 20 reps per leg.
Incorporating these moves into your leg workout will ensure rapid gains. Be sure to breathe correctly and apply common sense to minimize the risk of injury. You may also require a tub of green paint after several weeks if you wish to perfect the Hulk look. Don’t underestimate the vitality of leg day, kids.
About what nutrients should be provided as a priority after the weight training circulates a lot of conflicting information. As you might guess, a considerable part of them is simply untrue. It is worth systematizing the knowledge of the nutritional strategies that promote rapid regeneration after training to maximize the cost-effective advantage of favorable circumstances and optimize physiological regeneration processes. With a little from SF Examiner, this time we consider the fact that it is preferable to adopt the finite effort – protein or carbohydrates?
Let’s face it, few people actually have the time and inclination to it, to information on how to eat and what supplements or conditioners used in scientific publications looking for. Most often the source of this type of knowledge is the expression ” experienced colleagues “, forum posts, and – develop marketing and advertising slogans. Unfortunately, reliance on this type of source does not quite guarantee that the data collected have anything to do with reality. An excellent example used here can just issue constituting the substance of this article, namely the issue of post-training strategies to promote regeneration after training.
On the one hand, we meet with the theories of speaking that, after exercise is crucial to adopt a portion of carbohydrates in order to renew energy reserves, to be exact – of muscle glycogen, on the other hand, appear stating that a portion of the sugars consumed after exercise will inhibit the response from the growth hormone anabolic impeding de facto regeneration. Both supporters and one other concept have to justify their beliefs many arguments. Unfortunately, the problem is that sometimes these arguments are strong only in appearance … So let us examine the subject in-depth and answer the question in the title of this paper.
Strength training and the issue of glycogen
The first question that comes to mind in relation to this problem is whether strength training leads to a drastic loss of muscle glycogen? Well, the answer is – probably not. Of course, much depends here on the course of exercise sessions and intensifying techniques introduced, which can significantly aggravate the loss of energy reserves. Generally, however, the average weight training session does not exhaust the muscle glycogen is depleted and only him. The most important, however, is not how much glycogen reserves during training will be depleted, and this – is there a need for their immediate refilling and if this issue is just an absolute priority in relation to post-workout recovery. The facts are that the test results show that the time in which complement the lost glycogen muscle is important only if you are planning another effort over the next few hours.
So if after the morning session at the gym, on the same day in the evening planned training martial arts, then you should start to bother glycogen. In a situation in which we are planning to do another workout for 24 or 48 hours issue is of secondary or even tertiary importance. Are we carbohydrates are simply unnecessary in the post-training? The answer is – no! Proper intake brings significant benefits, especially help elicit a response of insulin – a hormone that increases the transport of amino acids and glucose to the muscles and inhibits proteolysis, thus contributing to the improvement of net nitrogen balance.