What is the best way to lose fat and gain alot of muscle? i have a home gym syst!
Question: The right combination of diet / exercise and healthy habits will melt off extra weight/fat like magic.
Try to use as many ideas as you can (listed below) and if you can integrate them into your life as HABIT then not only will you LOSE A LOT OF WEIGHT really fast, you'll also RETAIN a healthy weight when you reach it.
Try the exercising, calorie-shifting/cycling, calendar keeping, and tips for a two weeks. THE RESULTS ARE STUNNING!
Even better, if you can keep it up for longer than two weeks you'll be healthier, happier, more attractive, more energetic, and just over all better.
-------------The Fat Loss Plan-------------
1. MOTIVATION: Set easy to reach goals to stay motivated & keep a calendar to mark progress on certain days. This helps you stick to the plan. In fact, make a simple reward system to add more motivation. The recommended goals is 1 - 2 pounds every week (which is 52 - 104 lbs. a year), although some people (the hard-core dieters / exercisers) do lose faster than others (as in 5 - 10 lbs a week depending on the person). Try weighing on Saturday Mornings for the calendar.
2. DIET: Set up an easy, FLEXIBLE, diet plan. I highly recommend Calorie Cycling (aka: zigzag dieting). It's probably the most effective & flexible of the diets out there. Actually, several body builders have used calorie cycling. Tip: Break down your days into about 5 - 6 smaller meals to help metabolism. Also, drink a lot of water or green tea. You don't have to completely cut the foods you love, but do cut down on the not so healthy stuff (consider them a treat or a reward).
3. EXERCISE: Weight-lifting is excellent for weight loss for increased muscle mass overtakes fat and increases metabolism which INCREASES WEIGHT LOSS. It makes people SLIMMER, more TONED, STRONGER, and MORE ATTRACTIVE.
You should definitely include exercises that work the core muscles. Those really tighten up the abs on top of weight loss and reduced back pain (or risk of back pain). If possible, take up pilates.
***Make sure to mix up your work outs often (change it up every week or two), otherwise your body will get use to it and it won't be as helpful/effective anymore. Combining cardio with resistance training is a must! Also, do not forget to do a lot of stretching!***
Also, squeeze in a really good cardio program as well. This ups the amount of calories burned, making weight/fat loss more effective. If you have a treadmill, put it to good use. If not, take up jogging, swimming, or some other activity that will get the heart pumping.
----------
Here are some guidelines that will greatly help in terms of diet:
1. METABOLISM & PORTIONS: Instead of 3 huge meals, split your days into 6 smaller meals. This will keep your blood sugar steady and actually boost your metabolism. Make sure to watch your portions! Portion guideline can be found on the internet. Over-eating, no matter how healthy the meal, will be a set back (think sumo wrestlers, who eat super healthy meals, just in extremely large proportions).
I have friends with ridiculously high metabolisms. They eat, I mean really eat but are very lean. I've watched them and found that they are unconsciously doing the calorie-cycling (it's their habit, their life-style). Actually, I think calorie cycling was modeled after the behavior of really lean, high metabolism people.
2. HYDRATION: Drink tons and tons of water. In fact, keep a large water bottle with you. Not only does it soothe the stomach pangs that are often mistaken for hunger (thus leading to over-eating), but it also flushes your system and keeps you well hydrated. A lot of diets that make it look like you're losing weight fast are only losing water weight instead of actual fat, which is very unhealthy (dehydration, anyone?).
3. FLAVORED DRINKS: When in need for a flavored drink, green tea is the way to go. It has excellent health benefits. Try to avoid sodas, concentrated juices, and other junk if possible. Remember, excess sugar is the enemy of a great body! If you absolutely must drink a juice (and don't wish to toss the plan), go for freshly squeezed, 100% fruit juice with little to no sugar.
4. HEALTHY INDULGENCE: If you really need to indulge go with a fruit smoothie (which is usually made of milk [calcium/vitamin D], some sort of low-fat yogurt [calcium/vitamin D], and a large combo of fruits [more vitamins]).
Even better, try going for green smoothies (which basically have green, leafy veggies added, but still retain a great taste). Smoothies are a great way to get in a large serving of fruits & veggies while still enjoying the meal.
You can find great healthy smoothie recipes online. Some have added things with different benefits (like multivitamins, whey, etc.). For muscle building, check out protein smoothies.
5. PROTEIN: Fish and lean meats are very good. Remember portion control. Avoid or cut down fatty or red meats if possible. A good meal to use is a chicken salad (although limit the dressing to a Table Spoon or less). Avoid or cut down on fried foods (way too much oil and fat).
6. RE-ENERGIZE: Healthy sleeping schedule. Get at least 7 - 8 hours of sleep. You won't believe how much more energy you'll have from this.
7. SNACKING: For between meal snacks, try carrying around a little bag of sliced fruits or veggies (with a little dressing). Also, consider a small bag of healthy cereal (preferable the ones you can eat with your fingers), pretzels (watch the salt), or a small peanut butter and jelly sandwhich.
Well, if you need any more ideas, feel free to just ask.
Good Luck!
Answers: The right combination of diet / exercise and healthy habits will melt off extra weight/fat like magic.
Try to use as many ideas as you can (listed below) and if you can integrate them into your life as HABIT then not only will you LOSE A LOT OF WEIGHT really fast, you'll also RETAIN a healthy weight when you reach it.
Try the exercising, calorie-shifting/cycling, calendar keeping, and tips for a two weeks. THE RESULTS ARE STUNNING!
Even better, if you can keep it up for longer than two weeks you'll be healthier, happier, more attractive, more energetic, and just over all better.
-------------The Fat Loss Plan-------------
1. MOTIVATION: Set easy to reach goals to stay motivated & keep a calendar to mark progress on certain days. This helps you stick to the plan. In fact, make a simple reward system to add more motivation. The recommended goals is 1 - 2 pounds every week (which is 52 - 104 lbs. a year), although some people (the hard-core dieters / exercisers) do lose faster than others (as in 5 - 10 lbs a week depending on the person). Try weighing on Saturday Mornings for the calendar.
2. DIET: Set up an easy, FLEXIBLE, diet plan. I highly recommend Calorie Cycling (aka: zigzag dieting). It's probably the most effective & flexible of the diets out there. Actually, several body builders have used calorie cycling. Tip: Break down your days into about 5 - 6 smaller meals to help metabolism. Also, drink a lot of water or green tea. You don't have to completely cut the foods you love, but do cut down on the not so healthy stuff (consider them a treat or a reward).
3. EXERCISE: Weight-lifting is excellent for weight loss for increased muscle mass overtakes fat and increases metabolism which INCREASES WEIGHT LOSS. It makes people SLIMMER, more TONED, STRONGER, and MORE ATTRACTIVE.
You should definitely include exercises that work the core muscles. Those really tighten up the abs on top of weight loss and reduced back pain (or risk of back pain). If possible, take up pilates.
***Make sure to mix up your work outs often (change it up every week or two), otherwise your body will get use to it and it won't be as helpful/effective anymore. Combining cardio with resistance training is a must! Also, do not forget to do a lot of stretching!***
Also, squeeze in a really good cardio program as well. This ups the amount of calories burned, making weight/fat loss more effective. If you have a treadmill, put it to good use. If not, take up jogging, swimming, or some other activity that will get the heart pumping.
----------
Here are some guidelines that will greatly help in terms of diet:
1. METABOLISM & PORTIONS: Instead of 3 huge meals, split your days into 6 smaller meals. This will keep your blood sugar steady and actually boost your metabolism. Make sure to watch your portions! Portion guideline can be found on the internet. Over-eating, no matter how healthy the meal, will be a set back (think sumo wrestlers, who eat super healthy meals, just in extremely large proportions).
I have friends with ridiculously high metabolisms. They eat, I mean really eat but are very lean. I've watched them and found that they are unconsciously doing the calorie-cycling (it's their habit, their life-style). Actually, I think calorie cycling was modeled after the behavior of really lean, high metabolism people.
2. HYDRATION: Drink tons and tons of water. In fact, keep a large water bottle with you. Not only does it soothe the stomach pangs that are often mistaken for hunger (thus leading to over-eating), but it also flushes your system and keeps you well hydrated. A lot of diets that make it look like you're losing weight fast are only losing water weight instead of actual fat, which is very unhealthy (dehydration, anyone?).
3. FLAVORED DRINKS: When in need for a flavored drink, green tea is the way to go. It has excellent health benefits. Try to avoid sodas, concentrated juices, and other junk if possible. Remember, excess sugar is the enemy of a great body! If you absolutely must drink a juice (and don't wish to toss the plan), go for freshly squeezed, 100% fruit juice with little to no sugar.
4. HEALTHY INDULGENCE: If you really need to indulge go with a fruit smoothie (which is usually made of milk [calcium/vitamin D], some sort of low-fat yogurt [calcium/vitamin D], and a large combo of fruits [more vitamins]).
Even better, try going for green smoothies (which basically have green, leafy veggies added, but still retain a great taste). Smoothies are a great way to get in a large serving of fruits & veggies while still enjoying the meal.
You can find great healthy smoothie recipes online. Some have added things with different benefits (like multivitamins, whey, etc.). For muscle building, check out protein smoothies.
5. PROTEIN: Fish and lean meats are very good. Remember portion control. Avoid or cut down fatty or red meats if possible. A good meal to use is a chicken salad (although limit the dressing to a Table Spoon or less). Avoid or cut down on fried foods (way too much oil and fat).
6. RE-ENERGIZE: Healthy sleeping schedule. Get at least 7 - 8 hours of sleep. You won't believe how much more energy you'll have from this.
7. SNACKING: For between meal snacks, try carrying around a little bag of sliced fruits or veggies (with a little dressing). Also, consider a small bag of healthy cereal (preferable the ones you can eat with your fingers), pretzels (watch the salt), or a small peanut butter and jelly sandwhich.
Well, if you need any more ideas, feel free to just ask.
Good Luck!
For one week, do about 2 hours a day of exercise and eat greens, have occasional meat, and produce some food which is healthy and will help you in losing weight, and with a lot of protein.