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Health Fitness Articles
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How to lose weight quickly, burn fat fast and build big muscles for confidence
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"How do I lose
weight Fast?"
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"How do I build big muscles quickly and
gain muscle tone?"
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"I want to gain confidence and self esteem when I
lose body fat weight and build big muscles."
It is simple. Yes, you heard it right, it is simple. All it requires is your
commitment and discipline. Do I hear you say "Yes" to that? If so, here goes.
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Nutrition
- You have to burn about 7000 calories to lose 1 kg or 2.2 pounds. You
can lose weight through a combination of a mild caloric restriction
diet, expending calories through physical activities and raising
your metabolism by building muscles.
As an example, let's say you
currently consume 2,000 calories a day and if you decrease that by 300
(a cheeseburger) and burn another 200 calories through exercises a
day (25 minute jog), you would be at a 500 caloric deficit.
So, by eating 300 less calories a day and
expending another 200 calories a day through physical fitness activities
will result in half kg or 1 pound of weight loss lost per week. This can be
done by eating the food that you enjoy! Just that is as simple simple as
promised isn't it?
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You should also eat six small meals a day. This
will keep your metabolism engine humming throughout the entire day and
at the same time, your body will not starve thus will not conserve too much
fat. Since your body is being fed continuously, the nutrients
that you consume are being utilized more effectively.
Build Muscles
- Never embark on fitness or lose
weight program without weight training because if you are on a diet or
cardio only program, you will lose some muscle along with the fat so
that the weight which you are losing is a combination of fat loss and muscle
loss. When that happens, your metabolic rate will take a nose dive and
your body will store fat. You want to lose fat, not merely weight by
losing muscles along with body fat.
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Furthermore, your goal of being attractive and
desirable will also be defeated because without the muscles, when you lose
weight, you will only end up only as a smaller version of what you were before
without any nice body curves or muscle tone.
As a beginner, workout three
days per week on alternate days for about 45-60 minutes with weights. Form and
technique are important. If you do not know how to workout with weights, you
will get excellent information and picture illustrated techniques in my
e-books Burn
Fat Build Muscles Fast!
You may also engage the services
of a Personal
Trainer. Perform
exercises for the entire body -- doing about 2-3 sets per body part for 8-12
repetitions. Why do you need to build muscles besides just looking
gorgeous and brimming with fitness and loads of confidence? Well, another
reason is that for every kg of muscle gain , the body burn an
additional 50-80 calories per day! You will burn fat even when you are
sleeping! Interesting isn't it?
Your body will feel firmer,
stronger and you will see
your muscles tone within
weeks. Training with weights is needed to sculpt the type of body that you
desire. Just 45 minutes to an hour in the gym will do. What's more, you
are burning more calories at the same time and because of the intensity of the
exercises you are performing, your body will still burn fat long after
you have stopped lifting weight. Below is a list of recommended exercises you
can choose from for each body part:
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Leg muscles workout --
squats, lunges, leg extensions, leg curl, calf raise, stiff legged dead lifts
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Chest/Pecs/Pectoral muscle workout --
bench press, incline press, dumbbell fly, push-ups
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Back muscles workout --
dead-lifts, chin ups, pull-ups, seated row, barbell rows, pullovers
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Shoulders/Deltoids/Delts muscles workout --
military press, lateral raise, front raise, shrugs
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Biceps muscles workout --
hammer curl, dumbbell curl, barbell curl, concentration curl
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Triceps muscles workout --
triceps kickbacks, diamond pushups, press-downs, dips, tricep extensions
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Abs/Abdominal muscles workout --
bicycle crunch, basic crunch, reverse crunch, knee-ups, the plank, hanging leg
raise
3.CARDIOVASCULAR EXERCISES -
Commonly called cardio workout . Perform cardio 3-4 days per week for
20 minutes. Try to stay in a range of 65- 85percent of your Maximum Heart
Rate. Your maximum heart rate is 220 minus your age. In addition,
change your mode of cardio every few weeks.
The
body is designed to adapt, so you want to change your workout frequently.
Cardio exercises will help speed your metabolism (power walking,
jogging, swimming and biking). To lose
weight even faster, perform cardio workout in the morning before breakfast
5-6 times per week.
4. MAKE SMALL
LIFESTYLE CHANGES - When your lifestyle changes slightly, your weight
loss goals will fall into place. You have to start thinking in terms of
improving your health, fitness, nutrition and exercise habits.
Forget
about fad diets or popping diet pills or slimming pills. These
only work temporarily and when you stopped them, all your fats will come back
to haunt you.
Everyday
when you perform all the activities mentioned will take you a step closer to
your weight loss
and build muscles
goals. Your general fitness and health will also improve day
by day. It doesn't matter whether your goal is to lose 10kg or 30. Once you
have this lifestyle change habits, it will get a lot easier. You will lose
weight, build muscles effectively and confidently keep the fats off forever.
Best Wishes
Personal
Trainers - Singapore
personal trainers gallery.
Online
personal trainer certification courses
by American Muscle and
Fitness Institute.
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How to lose fats fast - lose weight fast - build muscles - gain confidence
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