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A Busy Man’s Guide To Losing Weight And Building Muscle

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An estimated 68 percent of all adults in the United States are overweight or obese, according to the Centers for Disease Control and Prevention. Lack of exercise and poor nutrition are the primary reasons people keep packing on the pounds. And our fast-paced, instant-messaging, 24-hour-a-day society doesn’t help. 

If you’re busy and on the go, you’ve got to have a plan to lose weight and build muscle. Here’s what you need to know about:

Your Diet is Your Rock of Gibraltar

You are what you eat. If you’re tossing back a couple of cold ones every night, and hitting the drive-thrus to satisfy your hunger, you’re probably overloading on calories and eating too much sodium and saturated fat.

  • Your ideal BMI (Body Mass Index) should be between 20 and 24.9, according to the National Institutes of Health.
  • People with a height-to-weight ratio in this range have the lowest risk of premature death. But it’s also the range you should strive for to keep your body fat under control so you can see your muscles without being hidden by a layer of flab.

Your diet is a critical component to lose weight and build muscle. Aim to eat about 1 gram of protein per pound of body weight to build muscle mass. And cut out soda, fast food and other junk. These are loaded with empty calories. Your diet should mainly include fruits, vegetables, nuts and seeds, legumes, lean meats, and whole grains. If you can cut about 500 calories a day out of your diet, you’ll be on track to lose about a pound a week.

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Your Exercise Plan is Your Strategy

The American College of Sports Medicine recommends a minimum of 30 minutes a day of aerobic exercise, along with at least two days of strength training. For weight loss, 60 minutes a day of aerobic exercise is best.

  • If that sounds like a tall order based on your schedule, research shows that you can accelerate your fat loss results through high intensity interval training.
  • A basic HIIT workout involves a variety of exercises like jumping jacks, burpees, push-ups, pull-ups, and body weight squats.

Do each of these exercises rapidly for one minute followed by one minute of rest for three sets. This type of training incorporates both aerobic exercise and resistance training and revs up your metabolism to burn fat and build muscle.

Your Sleep Habits are Your Strength

An often overlooked part of losing weight and building muscle mass is adequate sleep. Research shows that lack of sleep increases levels of the stress hormone cortisol. When you’re sleep deprived, your body responds with an increased appetite, slower metabolism, and is more likely to store fat instead of using it for energy.

  • For many people making the effort to lose weight through diet and exercise, sleep is the one factor that can sabotage all the hard work.
  • To make the most of your efforts to lose weight and build muscle, aim to sleep 7 to 8 hours a night.

Losing weight and building muscle isn’t a great mystery. Eat a clean diet with plenty of healthy protein. Get regular exercise to burn excess calories and build muscle. And make sure you get your Zzzs. Even if you’re busy a little attention to these three things will help you achieve your fitness goals.

This blog post is provided courtesy of Fitness Direct. Please visit www.fitdir.com for the best deals on exercise equipment.

 

The post A Busy Man’s Guide To Losing Weight And Building Muscle appeared first on Muscle Cultivation.


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