The Secret to Losing Fat and Gaining Muscle

You hit the gym six days a week with a rest day to cap things off. When you plateau or even gain weight while not gaining inches of muscle, it can be extremely frustrating. Some determined gym rats keep plugging away to see zero or very minimal results. While it might seem counterintuitive, you may be not eating enough and working out too much. Bodybuilders notoriously say that you gain bulk outside the gym. If your goal is to both lose fat and gain muscle, you need to eat right. That may mean cutting calories, but you still have to consumer the right kind of calories. Always check with your doctor before starting a new exercise and diet regimen, but there are some general rules to follow. It’s 90% Diet If your main goal is to lose fat, remember that the bulk of the work is centered on diet. You can not work out at all and still lose fat at a safe, steady level that’s controlled solely by your diet. Women should consume between 1,200 and 1,500 calories per day to lose weight, while men should consume between 1,500 and 2,000. Of course, this can vary by person, which is why you should always have a doctor in your corner. You need a healthy balance of protein, complex carbs and fiber for the best results. Steer away from sugars and even natural sweeteners, since they can make you eat more and crave more desserts. Choose an online calorie and nutrition tracker that you can stick to. It helps you stay on track, plan your next meal and see exactly what kind of diet you really have. But the 10% of Exercise Still Counts Exercise greatly benefits your overall health, and is the only way to build more muscle. However, just like e-therapy consultants and stylists, not all trainers and exercises are created equal. Most beginning bodybuilders, or anyone looking to gain muscle, benefit from a three-day-per-week routine. This includes a 10-minute cardio warm-up, weight lifting and 30 minutes of cardio to follow up. It’s always best to work on lifting first, right after a brief warm-up. Otherwise, your muscles and body will be tired from a cardio workout. You only have three days of lifting, so focus on different parts of the body each day and switch up your cardio. Chest and triceps for day one, legs for day two, and back and arms for day three is a great beginner routine. It’s All About Determination Before beginning a regimen, get a physical and know exactly where you stand. Choose an online tracker that lets you keep an eye on your weight and measurements, too. Only weigh yourself once per week, and don’t get frustrated if you plateau. Everyone has a natural plateau, and you may have to actually eat more, not less, to break through it. If you have a vacation or other off day coming up, plan your new healthy life into it. That doesn’t mean you can’t visit Ghirardelli when in San Francisco or eat jambalaya in New Orleans. However, it does mean you need to know just how many calories you’re consuming and choose a hotel with a fitness center. Planning ahead and learning how to incorporate health into your life is the ticket to getting the body you want.