So, you want to lose weight and get rid of the fat and firm up and look healthy and sexier? For women, it is more challenging than for men but you can do it if you know some of the necessary tips to successfully pull it off. Read on.
Basically, you want to lose your fat and build muscle at the same time. It’s not easy, but it is possible. Keep in mind, we are all different and we can adapt the following tips to reach our goals.
Consume a well-balanced diet
To build muscle and lose weight at the same time, watch your fat and protein consumption. The key is the amount. Too much fat or too little protein effects muscle
To lose the weight, make sure you use healthy fats, high fibre carbs and lean proteins.
Use the good guide plate portion of ¼ carbs, ¼ protein and ½ vegetables. Easy!
As for fats, use a healthy oil for your vegetables and salads. Women should aim to get no more than 2 % of daily calories from fats. Remember to keep this amount of healthy fat in the diet as it does help with the body functioning better.
Nuts, egg whites, chickpeas, lean meats and avocado will give you energy. The result then is muscle building.
Water is critically important in the process of losing weight and building muscle mass. Keeping your body well hydrated will ultimately help burn fat faster.
Start muscle building too
Women have to use the right combination of cardio and strength exercises. If you work hard, keep up the workouts and eat the right amount of healthy, balanced food, you will start to see results in a few weeks.
Cardio is an important part of the workout as it is the quickest way to target weight loss. Walking, running, cycling, rowing swimming, and any other way that gets your heart rate moving. Important is this has to be done at least 4- 30 minute sessions each week.
An effective strength training workout is 3 times per week, starting with a single set of 12 reps and eventually working your way up to 3 sets of 15 reps, over time. Make sure your program uses exercises for all the major muscle groups in your body, legs, butt, back, chest, shoulders and arms.. (use dumbbell curls, triceps, extensions and barbell squats) These will help you with your goal of burning fat and building muscle.
Additional info to help make it work for you
Plan your week by breaking it into 2 days of cardio and 3 days of weight training and 2 days for rest. Let your body get a rest on those days and don’t do anything strenuous. Avoid sugar, alcohol and caffeine and this will aid the fat burning and muscle building.
Sweat, suffer, feel the pain-all signs that you are working out. As one doctor says: “If it doesn’t hurt, it isn’t working.”
Women should target their shoulders and arms, as well as the legs and backside. Use shoulder press, biceps curl and triceps extension to target these areas. The squat and lunge exercises help tone the lower body and build the gluts.
You made the goal to lose weight and build muscle. Stick to it and make it work!