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Archive for the "lose weight gain muscle" Category
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Is it possible to lose weight and gain muscle at the same time? And if so, how? The very idea that you can lose weight and gain muscle simultaneously is surely a contradiction in terms. To lose weight one must consume less calories, whilst to gain muscle, one must consume more calories. Well this is the theory. In practise it’s somewhat different, as I shall explain below.
To understand how it is possible to lose weight and gain muscle it is important to have a basic understanding of how our bodies work in relation to how we metabolize our intake of fuel. It’s not as cut and dried as if you consume an excessive amount of calories you’ll put weight on, whilst cutting back will lead to weight loss.
Each and every one of us has what is called a resting metabolic rate. This is the rate at which our bodies burn calories when we do absolutely nothing - when we’re expending the least amount of energy. That’s at rest and breathing (yes, even breathing consumes calories!) Everyone’s resting metabolic rate is different, so the notion that one diet program or fad fits all is nonsense. It is possible to have your resting metabolic rate measured. Once you know roughly how many calories you need on a daily basis just to stay alive, you can then work out a diet plan to lose weight based on all the other calorie burning activities you do, and work out how many calories YOU need to function normally and lose weight. It may well be that the recommended daily 2000 calories for women or 2500 for men could still result in weight gain if you have a relatively low resting metabolic rate to start with. What determines our resting metabolic rate? Our muscle mass.
Too many weight loss programs concentrate heavily on the ‘lose weight’ side of the equation, and ignore the ‘gain muscle’. The majority of ‘faddy’ diets we see in the weekly women’s (and men’s!) magazines advocate cutting calories to ridiculously low levels or leaving out whole food groups altogether. The resulting weight lost is usually firstly, water, and secondly (and very importantly), muscle mass. If these kind of diets are reducing muscle mass the results will be an even lower metabolic rate. Your body registers that fewer calories are being consumed, which triggers a ‘famine alert’, and your metabolic rate slows right down. You’ll need even less calories for basic survival, and anything consumed over this reduced amount will result in weight gain.
To lose weight safely you therefore need to work on increasing your metabolic rate by increasing your muscle mass. It is therefore important to incorporate some weight bearing exercise into your diet program. Weight training won’t result in great hulking bodybuilder-type muscles (unless that’s what you’re after!), but some weight-bearing exercise will increase your muscle mass, which will in turn raise your resting metabolic rate and the rate at which you burn calories.
Any diet program should therefore start with the aim of gaining muscle. Work on increasing your muscle mass, and with a balanced lower calorie diet that incorporates all food groups (proteins and carbs), the weight loss will take care of itself.
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Oct
Oct
There are a million diet plans on the market today. So how do you know which one is right for you? You can increase your chance of picking a suitable plan if you look for these five commandments of successful weight loss. Distributed by Tubemogul.
Duration : 4 min 53 sec
10
Oct
Oct
http://bodybuilding.rev-u.com Learn the Secrets How to Build More Muscle, More Strength, and Less Fat in the Next 30 Days Even If You're a Complete Beginner
Duration : 51 sec
9
Oct
Oct
Did you know there is a diet that works because you get to eat four meals a day? Think about that, you actually can eat yourself thin if you know which foods to eat and when to eat them. This is exactly what the Fat Loss 4 Idiots diet plan does for you.
If you want to understand how this diet plan works you need to understand how your metabolism works. Your metabolic rate is the speed at which you burn calories. The faster it is the more calories you burn with the result being less body fat. You can accomplish this by simply eating nutrient dense foods that your body needs in the first place.
The cells of your body need calories to function because this is where they get their energy. This energy comes in the form of carbohydrates, protein, and different fats. What is important to remember is that not all calories are created equal and the types you eat can make a big difference in how your metabolism responds.
This is where Fat Loss 4 Idiots can show you exactly which foods you should be eating to get this metabolic response. Healthy foods high in complex carbohydrates, protein, fiber and vitamins and minerals are what is recommended to boost your metabolism.
Here’s why eating these so called negative calorie foods can help you lose weight. It takes energy for your body to digest and then process the foods you eat. The more nutritious the food the more energy needed to extract those nutrients. By controlling what you eat and when you eat it you can further increase your base metabolic rate. Your body needs certain types of nutrients and calories at different times of the day and by giving it what it wants and when you will see good results.
Here’s one last thing to think about. Many diets restrict the amount of calories you eat. The problem with this is that once your caloric intake drops below what your body needs to maintain itself your metabolism will begin to slow down. When this happens your body begins to hold onto its fat stores and it becomes impossible to lose anymore weight. If your intake of calories gets low enough your body will actually begin to break down its own muscle for energy while keeping its fat stores in reserve.
Fat Loss 4 Idiots helps you avoid this problem by allowing you to eat plenty of healthy food that keeps your energy supplies high which boosts your metabolism for optimal fat loss. If you are tired of starving yourself for little to no gain then consider giving this new way of losing weight a shot.
Andrew Bicknell
http://www.articlesbase.com/weight-loss-articles/eat-to-lose-weight-fat-loss-4-idiots-shows-you-how-720575.html
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