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Many people want to get in shape and in doing so, they want to cut fat and build muscle. There are many products that are on the market which supposedly help you to do just that, and many fitness gurus who want to sell you their exercise programs or supplements that will supposedly let you cut fat and build muscle easily. Truth is, all you need is some determination, a proper diet, and exercise. The best overall approach to cutting fat and building muscle are proper nutrition, cardio exercise, and weight training.
Proper nutrition is vital to overall health. Instead of eating two or three large meals every day, you should eat five to six smaller meals. It is best to have a small meal about every three hours that you are awake. You should never skip a meal, because if you do not get sufficient calories, the body will begin to think that you are in a famine. Your metabolism will slow and you will find it difficult to lose weight. You need to have a sufficient amount of quality protein at every meal. If you're a woman, you need to have at least 15 grams and if you are a man, you need at least 20. This protein should come from natural sources that are not processed and are, if possible, organic. Remember that this amount is what you need at every small meal, not for the whole day.
In order to lose body fat, you should avoid processed carbohydrates. Try to avoid eating grains (like rice or wheat) or sugar. Potatoes and beans should also be avoided. You can have up to 50 grams of carbohydrates every day as long as they come from natural sources like fruits and fresh vegetables. This method of eating will boost your metabolism, allowing you to burn fat. Make sure that you drink plenty of water.
Cardio exercise increases the amount of calories that your body uses during and right after exercise. A mild cardio exercise should be done six days a week for beginners. Brisk walking is a good example. A brisk walk at four miles per hour for two miles before your first meal will maintain your current body fat percentage. Increase that to three to six miles and you will lose fat. You don't have to do this all at once! Any cardio exercise that you can do is an excellent workout, such as low impact aerobics or even skipping rope. Ramp up the cardio after a few weeks of walking. Try intervals and some circuit training.
Weight training, when done properly, will build up your muscles and allow you to burn extra calories twenty-four hours a day. A whole body routine should be done, consisting of compound exercises such as dead lifts, presses, rows, dips, chins, and full squats. Make sure you learn the proper techniques. There are all kinds of routines you can find for all skill levels. Don't overdo it or you won't benefit. And make sure you get plenty of sleep for your muscles to repair themselves. You can expect to do a 45 minute routine once every four or five days for best results when you first start out.
Proper nutrition is vital to overall health. Instead of eating two or three large meals every day, you should eat five to six smaller meals. It is best to have a small meal about every three hours that you are awake. You should never skip a meal, because if you do not get sufficient calories, the body will begin to think that you are in a famine. Your metabolism will slow and you will find it difficult to lose weight. You need to have a sufficient amount of quality protein at every meal. If you're a woman, you need to have at least 15 grams and if you are a man, you need at least 20. This protein should come from natural sources that are not processed and are, if possible, organic. Remember that this amount is what you need at every small meal, not for the whole day.
In order to lose body fat, you should avoid processed carbohydrates. Try to avoid eating grains (like rice or wheat) or sugar. Potatoes and beans should also be avoided. You can have up to 50 grams of carbohydrates every day as long as they come from natural sources like fruits and fresh vegetables. This method of eating will boost your metabolism, allowing you to burn fat. Make sure that you drink plenty of water.
Cardio exercise increases the amount of calories that your body uses during and right after exercise. A mild cardio exercise should be done six days a week for beginners. Brisk walking is a good example. A brisk walk at four miles per hour for two miles before your first meal will maintain your current body fat percentage. Increase that to three to six miles and you will lose fat. You don't have to do this all at once! Any cardio exercise that you can do is an excellent workout, such as low impact aerobics or even skipping rope. Ramp up the cardio after a few weeks of walking. Try intervals and some circuit training.
Weight training, when done properly, will build up your muscles and allow you to burn extra calories twenty-four hours a day. A whole body routine should be done, consisting of compound exercises such as dead lifts, presses, rows, dips, chins, and full squats. Make sure you learn the proper techniques. There are all kinds of routines you can find for all skill levels. Don't overdo it or you won't benefit. And make sure you get plenty of sleep for your muscles to repair themselves. You can expect to do a 45 minute routine once every four or five days for best results when you first start out.