How to Burn Fat and Build Muscle

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Best Way to Get Lean Muscle - 15 Simple Tips to Lose Fat

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Muscle Building: The Best Way to Lose Fat

Nutrition provides 60 to 70 percent of your body transformation goals, whether your goal is losing fat or muscle building.

There is a misconception that simply being skinny means you're healthy. This couldn't be further from the truth. Being thin doesn't necessarily mean you're in good shape. You can carry a few extra pounds and be healthy if you follow a good nutrition plan and a fitness regimen that involves muscle building.

You see professional athletes, like NFL and NBA players and assume that they don't eat a lot. Quite the contrary. In fact, they eat a lot just so they can maintain their weight and perform at an elite level. And that's combining time practicing their sport and working six days a week, at least in their off season.

But I know what you're thinking,

"I have a full-time job, school, family, and PTA! I don't have time to work out four to six times a week and monitor my nutrition to lose fat."

It's okay to think that. And it's realistic. Nobody expects you to eat 24/7 and spend all of your waking hours in a gym. That's not life! However, you can still have a healthy lifestyle and feel good about yourself (not to mention be less stressed out) by merely adjusting your eating habits and workout routine. But first, we have to attack one of the biggest health and fitness habits out there...

"The only way to lose fat is by doing countless hours of cardio and eating light."

Wrong answer! Personal trainers will tell you that the best way to lose fat and feeling good is to eat more (and smart) and incorporate a muscle building program.

"But I don't want to build muscle. If I lift weights, I'll get too big."

But merely lifting weights doesn't mean you're going to end up looking like a professional bodybuilder. Lifting weights can give you the sleek and toned body you've been craving. Engaging your muscles and working them on a regular basis forces your body to burn another source of energy... fat. If you run on the treadmill for an hour a day and don't engage your muscles, then your body will use the easiest source of fuel to burn, which is muscle. Your body burns muscle easier that fat, but if your muscles are engaged, then your body can't burn it.

Now, there are a ton of ways to feed your body during a muscle building program or lifestyle. But whichever diet you choose, you have to keep your caloric intake in check.

In order to make muscle building part of your lifestyle, you have to treat "diet" like a bad four-letter word. Diets are temporary and indicate that there is an end. This is one of the biggest pitfalls in fitness and nutrition. But in muscle building, life itself is the end game.

Your nutrition program should be a choice you follow for the rest of your life. The best thing to do is do as much research as you can from legitimate sources.

But one thing you'll see when researching for your nutrition, is organic. This is a good general rule to follow as organic foods, while pricy, are the healthier way to go because they are natural.

Another general rule you'll find, is if it comes in a box, it's man made and therefore, bad for you. Stick to perishable foods. If there's no expiration date, stay away from it.

And last, protein is the building block of muscle building. Protein feeds your muscles thus you lose fat.

When people hear about protein, they automatically associate it with meat, poultry, and fish. As much protein as these foods contain, doesn't mean vegetarians should give up on protein consumption. There are a myriad of different sources of protein including, beans and protein powder.

So the important elements to take away are that muscle building is the optimum way to lose fat, and make sure to keep your protein intake high.

Jake Chappelle has been in the fitness industry for 10 years. He's dedicated to helping people achieve their health and wellness goals.

For information on ways to improve your nutrition and building muscle, go to http://www.jsquaredenterprises.com/the-best-way-to-lose-fat

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How To Build Muscle Fast Without Weights

The major mistake you might make if you want to grow muscle is to follow an exercise regimen in a muscle building magazine. Nearly all of the guys you see on these papers are on anabolic steroids or these individuals have a naturally blessed mesomorph edge which permits these individuals to improve muscle sooner than typical societies like you and me. Following are the tips to build muscles without weight fast.

Three key points you need to grow muscle:

Do Heavy Weight Lifting

When you lift weighty items, components of your muscles will breakdown, and then reconstruct them better and healthier as compared to what they had been earlier. It doesn't mean gong to the gym and start using big weights. You must continue the best exercise routines as well.

A very effective exercise for building muscle mass is mixture lifts. Now i want to introduce you things like deadlifts, mass rows, pushups, the seat press and many more.

I watch many people in the exercise center banging out all types of isolated physical workouts which is a foolish MISTAKE! I continuously see them performing limitless dumbbell locks, triceps exercise, lower-leg postponements, etc. These types of workouts Will Never make the quick muscle expansion which you desire.

Eat Big To Grow Big

Listen, actually I don't mind the quantity of exercises you possibly did, how much weight you deadlifted, or the number of barbells you raised. If you are not consuming passable calories you definitely will not build muscle mass. Food is the best source that your muscles require to be superior. The most vital activity for bodybuilding is the right exercise and diet plan.

What quantity of food is enough for mass building? To start, you must eat calories at least 20 times a day. For example, if your weight is 132 pounds, you'd need to consume at least 2640 calories every day to start building your muscle mass.

Let me tell one more thing, a person who has to do physical work all day needs more calories to build muscle mass. We can take the example of construction worker who has to do labor during the day; he needs to consume more calories than an office worker who sits all day.

Sound sleep

Relaxation and a free mind is always important for good health, so without rest, the ability to grow muscle mass will slow down. Why? Because our muscle tissue builds whenever we are relaxing! They Do Not improve in the fitness center though we are using weights. Actually, when you lift heavy things you are really tiring down the muscle threads. Simply put, you need seven to eight hours of sleep every night for good health and also to build muscle without using weights fast.

If you want to learn more visit HOW TO BUILD MUSCLE FAST where you will get the most useful advice on muscle building. Be sure to visit http://www.aiaangola.com/ website today!

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How Long Does It Take To Build Muscle Mass?

For people who are thin, building muscle is extremely hard without the help of specialist. Building muscle very quickly is effortless. Therefore if you want to know that how long it takes to build muscle, there's simply no straight forward answer, but if you choose the right person (specialist) and the right diet to build muscle mass, then it will take a couple of months to achieve your desired results.

First of all, take a look at how muscle tissues fail to build in a linear method but in a number of spurts. Therefore it has no value how hard you work on muscle mass or even how much you consume; muscle mass progress will not be predictable.

That said; let us take a look at some of the factors which are important for muscle growth. You probably already know, there are several factors that influence your muscle building progress and no one builds muscle groups at the same speed. They could be working out exactly the same way, physical exercises and consuming similar meals however every individuals' body is different.

Many people are genetically likely to get muscle mass and these individuals will see impressive results in few weeks. We know that these Mesomorphs are able to develop muscle groups much faster compared to Ectomorphs (slim body type).

Your amount of muscle improvement will also depend on how close you are to the upper limit of what you are naturally capable of in terms of gaining muscle mass. This wonder is also known as the adaptation ceiling in muscle-building terms.

It means the closer you are to the upper limit of the version ceiling, the slower your muscle mass will build. This means that someone who has been lifting weights for many years can gain mass more slowly as compared to a newbie to weight training exercise.

It's not rare for individuals to gain fat if they're building muscle. The quantity of muscle you build will depend on the amount of food you take in and how slim you are when you started to build your mass.

Research shows that in a short time period of overfeeding, you will get a lot more muscle mass and minus fat if you are the slim type. Throughout the cutting stage to get free of body weight so as to show your mass description, it is called, overweight people like to lose their weight and fewer muscles when they train, but the thinner people will find it harder to lose fat without losing muscle.

How can this be? Well, it might only be an emotional reason. If you have worked your butt off to get your distinct six pack abs, then you will not want to put the fat on once more and so you might just be unwilling to consume the quantity of food essential to increase significant mass, don't you think so?

It is also a hormonal factor as well. Certain research does show a connection between low body fat and low testosterone (male muscle hormones) stages. If your testosterone is stumpy, it is also hard for you to increase muscle mass.

If you want to learn more visit How To Build Muscle Fast where you will get the most useful advice on muscle building. Be sure to visit http://www.aiaangola.com/ website today!

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Tips to Help With Losing Fat and Gaining Muscle

Now that you know a little bit about my background and what makes me an authority on the topic I am going share tips with you so that you may improve your own lives.

The first tip is to sleep at least 8 hours a night because it keeps your hormone levels in balance and helps to burn fat and repair muscle.

The second tip is to do weight training at least 3 times a week. But, keep it short because going for a period of more than 2 hours will only hinder your gains.

Now you are probably wondering what exercises you should do and I would recommend that you stick to compound lifts such as the ones listed below because they work many muscles all at once which means less time in the gym, more calories burned, and finally more muscle fibers broke down. I would recommend that you do.

Day A- Power Cleans, Bench Press, and Chin Up's

Day B- Deadlifts, Squats, and Overhead Press

Be sure to alternate days in this form, A being day 1, B being day 2 and x being a rest day
Week 1. A x B x A Continue to alternate workouts like this for following weeks
Week 2. B x A x B.

*You should do 5 sets of 5 reps for each exercise with the exception of deadlift which should be 1 set of 5 reps.

Going to the gym will only get you so far which is why it is important to have good nutrition to help speed up your muscle gain/ weight loss goals.

Steps to Proper Nutrition:
1. Use a calorie calculator to determine the amount of calories that your body uses daily such as this one http://www.freedieting.com/tools/calorie_calculator.htm and begin to keep your calories at or under this amount.
2. After you start eating the right amount of calories progressively make changes to your diet to include more whole and nutritious foods.
3. Keep your streak going and reach your goals.

The next area of weight loss / muscle gain that I want to talk about is motivation. Because it seems as if the hardest part is not getting the initial motivation to start but getting it to keep going.

Some tricks that I advise using:
1. Set goals for yourself so you will be focused on achieving the next thing.
2. Tell other people your goals so that positive peer pressure will keep you going.
3. Don't forget to look back and see the progress you have made.
4. Tackle your goals with friends that can help to motivate.

Finally the last aspect of weight loss / muscle gain that I would like to tell all of you about is not to buy many supplements with the exception of a multivitamin from a reputable brand, some protein powder if you don't eat enough protein, fish oil to help with fat loss and overall health, and finally some melatonin to help you sleep better which will help you to lose fat and build muscle.

I hope that this article helps all those who read it to achieve their weight loss or muscle gain goals contact me if you have any questions and I will try to help.

I hope that I have helped all of those wanting to lose fat or gain muscle if you have any questions feel free to check out my squidoo and leave me a comment or suggestions on how I can improve it. http://www.squidoo.com/how-to-lose-weight-the-easy-way2

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