Lose Weight and Build Muscle – 4 Tips

Most people believe it is impossible to lose weight while gaining muscle at the same time. This belief is not wrong, but just not clear how it could be possible. For starters, to gain weight one must consume an excess of calories; on the other hand, to lose weight you must reduce the total number of calories you consume. So how is it possible to do both? Read these tips to help you accomplish it;

Do Cardio

Although this is fairly obvious to anyone wanting to lose weight, it is the type and duration that makes the difference. There is standard “slow” cardio, which is done for maybe 45 minutes at a time; and then there is HIIT (high intensity interval training), done for 30 minutes max. The difference with these two types being that the HIIT type expends more calories while limiting protein breakdown, while the slow type may be more geared to a gradual mainly weight loss pattern. So if losing fat and gaining weight are your goals, HIIT seems better suited for you.

Weight training

You must do this if you require your body to take on a new look. Endless cardio won’t reveal your “hidden” body; actually you will look like one of the many skinny-fat guys around. The reason for this is because cardio is an activity that quite often results in both fat and muscle breakdown. So if you really want to change the way you look, strength training must be done to give the body a reason to change.

Nutrition

Nutrition is basically the make or break factor when it comes to achieving this double feat. Every time we eat, hormonal signals are released which dictate if we gain muscle, fat or lose weight. The nutrition plan that seems most geared to the goals in focus here work around cycling carbohydrate and fat intake, while keeping protein levels reasonably high. It appears that the body makes best use of carbohydrates to incorporate in muscle glycogen when taken around the workout; some before and about three times following the workout.  During these high-carbohydrates meals, fat should be minimized. It is a good rule of thumb to state that fat and carbohydrates should not be consumed in large quantities together, this is a recipe for weight gain.

Wise Use of Supplements

Many natural thermogenics exist; including green tea extract, ginseng and even the use of Chia seeds. These supplements can give you that small push to increase your metabolism and shift into a recomposition state.

Above all, be realistic; don’t expect to gain large amounts of muscle while simultaneously losing excessive fat, expect to do a little bit of both. After all, no vehicle ever got anywhere with its wheels spinning in the opposite directions.

 

John has been a personal trainer for over 3 years. He enjoys writing about bodybuilding, supplements, and natural remedies. His favorite website is Remedy Tip.

Why YOU Should Work Out

Life is busy. Between work, school, kids, relationships, shopping, and community events, there is a lot to keep up with in life. Each of us depends upon our body to get us from here to there yet we don’t always give it what it needs to stay healthy. Taking care of your body is a choice that has lifelong benefits. Here’s are a few reasons you should work out on a regular basis:

You will look better: The majority of people that work out do it primarily so they will look better. This is a very legitimate reason. The better we look, the better we will feel about ourselves. Looking good will increase your confidence in a variety of different settings—from this weekend’s date to tomorrow’s job interview. Looking good never hurt!

Release energy: Each of us needs an outlet of some kind. Video games and movies are good, but they don’t have the same kind of effect on your body that vigorous exercise does. All of the emotional stress we stuff into the body can be released through physical activity. This can help us feel more calm throughout the rest of the day—despite the kids wanting to be fed and the boss that is demanding more sales.

Decreased risk of disease: Some types of cancer are found more commonly in those that aren’t physically active. Those who do not engage in frequent exercise have higher blood sugar and insulin levels. This can lead to diabetes and coronary heart disease. Exercise can have a good effect on your metabolism and other body functions.

Less strength-related embarrassment: From personal experience, I can tell you that it stinks to go help a neighbor to move the piano when you have the arms of a pre-adolescent child. Although this isn’t a very scientific reason, increasing your strength can help you to perform a variety of tasks better, allowing you to go help your neighbor move the piano without fear. (It is important to note that your aim shouldn’t be to become Superman or Arnold Schwarzenegger, but to be constantly improving your strength).

Increase your flexibility: Contrary to popular belief, strength training can actually increase your flexibility. Your range of motion can actually be increased through working out each of your muscle systems on a regular basis. It may not give you the ability to do the splits, but bending down to pick up that pen you dropped shouldn’t be quite the problem it was before.

Overcome obesity: Although exercise isn’t the only component to overcoming obesity (a lot of it has to do with diet), it is a major one. Being inactive causes a lot of your muscle mass to convert into excess body fat. Unfortunately, low activity is often connected to eating more—two negative factors working against you.

Increased productivity: Everything you do takes a toll on your body. Working out increases both your physical strength and your stamina, giving you the energy you need to do more. Your increased productivity can take you places that your Nintendo never could.

 

About the Author

Stepehn Sharpe is a writer for MyCollegesandCareers.com. My Colleges and Careers can help you if you want to enroll in online master’s degree programs.

 

The Benefits of Intermittent Fasting

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Many people have heard of the benefits of fasting. Is intermittent fasting any different than the fasting used in religion or by those that detox? More importantly, what are the benefits of intermittent fasting? The following will give you a better idea of what to expect now and in the future from this type of fasting.

What Is Intermittent Fasting?

Intermittent fasting is exactly like it sounds. People spend periods fasting followed by periods of eating. It is recommend to fast for 24 hours, but 16 hours will provide some results. It is also recommended that you fast 1-2 days per week for the best results. And, what are those results? Actually the results that that come from intermittent fasting are very similar to those of calorie restriction. The plus is that you aren’t required to watch your calories every day. Instead, you eat what you want one day and then fast. However, those foods that you do eat are based on a primal diet consisting of meat, vegetables and animal fat.

How Can It Help Me Now?

Those using intermittent fasting have experienced increased energy. One of the biggest benefits though is that people find this diet easier to follow because it allows them to eat fat, which can be tasty and satisfying. Intermittent fasting can also improve brain functions and help the brain stay sharp for longer. This type of fasting also helps muscle mass by more quickly removing waste from the body. You may even experience better workout results when exercising during a fasting phase. Last, but not least, intermittent fasting can offer improved memory and mental clarity. This means you’ll have an easier time remembering names, concentrating on your work and better enjoying life as you age.

What About Later?

Intermittent fasting has many benefits that may not be easy to see immediately. Not only does intermittent fasting reduce the chances of cancer, but it may help you live longer. More importantly, the extra years that you do tack on will be more enjoyable.

Intermittent fasting may be a great option for some people trying to lose weight or just be healthier. However, you should speak with your doctor before beginning the plan. This is especially true for those that have diabetes or nutritional deficiencies that could be worsened while fasting. For those that can do intermittent fasting, you may see an increased value of life in which you’re better able to enjoy your food and quality of life.

About the Author: Darrick Berntsen is a personal trainer and nutritionist. While he doesn’t recommend intermittent fasting for those with certain health conditions, he does find it to be a reasonable method for those who are healthy and simply looking to modify their diets.

Tachycardia: A Symptom of Anxiety Attack

The different anxiety attack symptoms mainly emanate from the body’s nervous system.   Others even think that anxiety sufferers are experiencing the same symptoms because of the fact that it all emanates from the nervous system of a person.  This is not always the case.  The uniqueness of each individual has made the symptoms of anxiety attack vary from one person to another.   There are literally hundreds of anxiety symptoms that vary in intensity, duration, frequency and severity.  Therefore, it is tantamount to say that no two individuals are suffering from exactly the same symptoms of an anxiety disorder.

Anxiety is an excessive worry and fear about an object, event or situation. The occurrence of the symptoms of anxiety attack all come from the body’s nerves.  This is why those people who have bad cases of nervous system are more prone to have anxiety attacks. This is why one of the most common symptoms of anxiety attack is heart palpitation.  This faster heart rate that occurs during an anxiety attack is medically known asanxiety tachycardia.

When anxiety tachycardia occurs, the beating of a person’s heart every minute reaches up to 200.If you suspect that you are suffering from the same symptom, consult a doctor.  For anxiety sufferers, tachycardia usually occurs as a symptom of an anxiety attack and not as a symptom of any other heart diseases.  This is the most common reason why anxiety sufferers rush to the emergency room thinking that they are having a heart attack.

Fortunately, anxiety tachycardia can be stopped using some relaxation techniques.  It is also good if an anxiety sufferer indulges in yoga.  Yoga provides good relaxation techniques to an anxiety sufferer.  People with an anxiety disorder may also choose to have a short vacation or a weekend getaway to a place that is very relaxing.  This way, the person’s mind and body will be refreshed.  The person’s energy will also be replenished as well.  When a person was able to relax well he will have more strength to deal with stressful situations.  Relaxation methods do not always mean that the individual will be sleeping all day to be able to relax.  Relaxation may also mean doing the things that provide happiness to the anxiety sufferer.

The different symptoms of anxiety are due to the adrenaline flowing through the bloodstream. This adrenaline will then result to varied unusual physical symptoms.  The adrenaline flow increases when a person starts to become afraid of the physical symptoms of anxiety.  If this occurrence persists for a considerable period of time an anxiety attack will happen.

5 Great Alternatives to Hitting the Gym

There’s a good reason so many of us just can’t muster up the sticking power to make committing to the burden of a gym membership worth our time and money, and isn’t that we’re scared of exercise

It’s more that, to a lot of people, the atmosphere of a gym simply isn’t conducive to enjoyment. It can be intimidating, or simply unpleasant depending on where you go, with mirrored walls and a crowded mass of lycra clad limbs lending the setting a nightmarish air.

Whilst exercise is important for our health, that doesn’t mean it should be joyless. If anything the very opposite is true. So, here’s a round up of some top alternatives for those of us who’d rather be anywhere than the gym, even when we’re exercising;

Going For a Run or Hike

This might sound obvious, but the fact of the matter is that a high number of new gym members head straight towards (and stick to) the treadmills.

One of the chief enemies of exercise, especially cardio vascular activities, is boredom. Surely, the risk of boredom is higher on a treadmill, rooted to the spot with no scenery to distract you or prompt your mind to wonder onto subjects other than the ache slowly taking hold of your muscles…

Join a Sports Team

Many people find the gym experience hard to enjoy due to the fact it can be very solitary. Indeed, manufacturers of entertainment devices such as MP3 players have developed special models for use at the gym, to help members zone out and ignore the space around them.

This is probably the factor the drives so many people to hire a personal trainer, not so much for the advice and motivation or the dressings down, more for the company. With this in mind, even if you aren’t much of a sports fan, if you’ve suddenly decided to get fit, consider joining up to a sports team rather than joining a gym.

DVD

Alternatively, you might be perfectly happy exercising on your own. Perhaps for you lack of companionship isn’t a problem, but rather, you’d actually prefer more privacy. In that case what better setting for your work out than the seclusion provided by your own front room. Exercising along to a DVD can be an excellent, cost effective way to add structure to your regimen.

Invest In Your Own Equipment

When you think about it, gym membership often amounts to little more than paying over the odds to rent exercise equipment, much of which you could very easily buy yourself at a fraction of the cost of even a months membership, let alone a 12 month contract.

Even if you do love the gym environment, if you are turning up just to utilise dumbbells, resistance bands and an exercise ball, you’re going to be able to buy those items and have them for your own private use whenever you want, at a cheaper price than you pay for the privilege of effectively renting them out for an hour or two a week.

Jane Newman writes on a range of topics pertaining to health and fitness, from easy workouts to choosing health insurance quotes.

Diet And Exercise To Lose More Weight

Physical exercise will help you lose weight. Studies show that individuals who exercise, not just lose weight, but maintain it off more effectively than these who don’t workout. Physical exercise will help raise your metabolic price and create a calorie deficit, which helps the excess weight occur off faster. Keep moving to maintain the excess weight off.   Get rid of that muffin top with muffin top exercises.

For shedding excess weight, nothing at all is better than eating high quantities of fiber. Fiber is discovered in entire grain foods, nuts and lots of fruits and greens. Fiber requires lengthier for the physique to break it down, so you really feel complete for much extended and will not begin craving snacks and unhealthy foods.

If you want to lose excess weight you must maintain a every day foods journal. By retaining monitor of all food items and beverages consumed throughout the day, and beneath what situations they may be selected, it gets simpler to stay accountable for the dietary patterns. Understanding of what types of scenarios trigger your overeating can help you adjust your habits and adopt more healthy habits.   Lose more weight and start getting rid of muffin top.

To aid you achieve your weight reduction objectives when starting out, you should make your targets affordable. One particular to two kilos every week is what many people should goal to hit. A person shouldn’t make an effort to goal for more than that since you wish to make sure to consider a wholesome and secure route. Also aiming for an accurate number may help you to be successful, not fall short.

To reduce your weight, you need to avoid consuming proper prior to gonna mattress. The foods you consume before sleeping is not gonna be consumed as power by your body. It is going to change into fat and be saved whilst you snooze. You ought to consume your supper a few hrs just before going to bed.

Join a fat reduction assistance group such as Fat Watchers or Nutrisystem to aid you drop weight. Acquiring support from other individuals who are following the same path you’re on helps you to stay on the right track. You can also satisfy individuals at these groups who’ve accomplished their objectives, assisting you recognize that it really is possible.

Sleep your approach to weight loss. To successfully burn up body fat, your body demands rest.Your brain wants rest as a way to produce great choices, and also you wish to have the ability to create fantastic foods and physical exercise choice. The body must relaxation the two physically and mentally to be at its very best.

An excellent approach to enable you to drop weight is to be part of a biking group. There are biking teams in every town and all it takes to seek out them is really a rapid internet search. Not only will you be burning tons of calories, it is also an excellent way to satisfy folks.