Aren’t you fed up with losing weight to regain it all back and then some?
If you’ve managed to lose weight and are struggling to not let it creep back up, read on.
If you’ve had trouble shedding the last 10-15 lbs, then this is for you too.
Building muscle not only tones you up but it also makes your body more functional and adaptable. Strength training is the perfect antidote for saggy skin, loose mass and pockets of fat.
Muscles burns greater calories throughout the day, so as you increase your muscle mass you will become a fat burning furnace in the process!
And that’s why in the long-term if you have more muscle you will be naturally burning fat, even while sleeping!
At first, dieting should be the focus of your efforts and the primary goal is to see the weight decrease in the scale and your body measurements shrink.
This is done by walking, like we saw in Part 4. You can also run, do aerobics, Zumba or use any fitness DVDs that are high intensity and make you sweat.
On the second part, the focus is on strength training and the goal is to measure your body for a leaner, tighter look.
This is done by weight training which is lifting weights and focusing on compound movements. You can do squats, dead-lifts, presses, rows and other exercises that target big muscle groups aiming to increase the weight you’re able to use over time.
This is not the case.
In fact, ideally you should start by doing strength training 2 or 3 times per week with days off in between training. Keep your cardio short, give your muscles a break and be patient.
Being on a diet usually takes a toll on your muscle mass, as your body is eagerly taking up energy from anything it can get its hands on because you are on a calorie-deficit.
This means that you might lose muscle mass while you’re losing weight.
This happens because your body clings to its fat reserves and uses muscles for energy instead. Yet another reason to begin strength training as soon as you get near your goal weight to build muscle mass as this will help you maintain the weight off.
However, building muscle while at the same time losing weight might be challenging, as we mentioned in the last section of Part 2.
An article on US News states that muscle is the greatest determiner of your metabolic rate, which means the amount of calories you burn every day.
When on diets, muscle loss largely explains why people have trouble keeping the weight off once they’ve lost it.
The stereotype of the massive man with bulging muscles in a hulk-like pose is just that, a stereotype.
Strength training is about using your muscles, developing them to better carry you around and making your whole muscle-skeletal system stronger.
According to Bodybuilding.com, building muscle while losing fat is a tricky proposition.
The trick is to eat enough to feed muscle growth while at the same time making wise food choices to encourage your body to use its stored fat as fuel.
Focus on losing weight at first and then sculpt your body with strength training.
Build muscle to lose fat at the end of your weight loss journey.
To help you lose weight, you might try creating a set of routines that fit your lifestyle.
In the next and last part of this series, I will share my most important lessons learnt.
I’ve lost 100lbs and am working towards a fit physique, I hope my journey will shed some light into yours and help you lose weight once and for all!
Part 6 – 7 lessons to help you lose weight
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U.S. News, Can you gain muscle while losing weight, https://health.usnews.com
Bodybuilding.com, 6 ways to reduce body fat while increasing muscle, www.bodybuilding.com
Time Magazine, Exercise/Fitness, www.time.com