How to Lose Fat and Gain Muscle


So many of us are looking for that magic bullet or quick fix to weight loss. We have turned to diet pills, diet fads, and even medical procedures to lose fat. We want to fit into that dress hanging in our closet that is 2 sizes too small. Or we want to finally be able to wear a pair of skinny jeans. Some of us just realize that we have been sedentary for way too long and the result is an over-sized rear end and a pair of thunder thighs. If you are a guy, you may be tired of carrying around the extra weight of that protruding gut and love handles. The truth of the matter is that we want to fast forward to the end result.

There is definitely a way to increase your metabolism and permanently change your body. It's the miracle of strength training, that much neglected component of our fitness routines (for those of us that even have a "routine"). Strength training is the proven way to lose fat and gain muscle, which will completely change the shape of your body in a very favorable way.

According to the Mayo Clinic Sports Medicine Center, strength training offers the following benefits:

1. The stressing of your bones that strength training creates increases bone density and reduces the risk of osteoporosis.

2. As you gain muscle, your body begins to burn fat and calories more efficiently, even when you are not active. This helps you control your weight more effectively.

3. Building strong muscles protects your joints from injury and helps you maintain flexibility and balance as you age.

4. It can improve your sense of well-being by boosting your self-confidence and improving your body image.

5. Strength training can reduce the signs and symptoms of many chronic conditions, including arthritis, back pain, depression, diabetes, obesity and osteoporosis.

If you have not touched a weight before, that's okay. You can begin a program ASAP and learn how to lose fat and gain muscle pretty quickly.

One way you can begin is by getting a gym membership. Every gym will allow you to work with one of their staff members who will teach you how to use each of their weight machines. They usually will assess what your fitness or weight loss goals are and develop a plan specific to your needs. This plan will be your guide for which machines you need to use, how many repetitions you need to do on each, and even what the settings should be for machine alignment. Do not worry, this initial session is usually free. It is what you are paying for (and are entitled to) with your gym membership fees.

If you do not like the machines or would love the company of others, some gyms offer a BodyPump or Body Sculpting class. This is usually an hour of an instructor lead, fat-burning workout. The instructor takes you through all the major muscle groups using either resistance bands or free weights. The instructor gives the class tips on proper form and how to get the most out of your workout. You will even receive options for varying the intensity of your workouts. This type of workout is great for all levels – beginner to advanced.

If you can not afford a gym membership or maybe you just prefer to workout in private, working out at home is a great option. You can rent or purchase instructional materials that guide you through effective strength training workouts that will help you lose the fat and gain muscle pretty fast. There are some killer training programs and exercise techniques, like the ones found at The Fat Blast Zone , that many people are using and having dramatic results. These programs offer step-by-step guidance for working out through text, pictures, video, and audio. They even provide online forums for you to post questions and receive additional guidance and support. If you want to change your body and experience the benefits of strength training, these programs would be great starting points for you. If you are new to strength training, they will show you how to get started and if you have been involved in strength training before, they will show you how to take your workouts to the next level so you'll begin to see more results.

Source by Halima Alette


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