You can only make changes when you stop making excuses.
This is the first post on my new blog. I am going to blog about fitness and things related to it, for example, diet, workouts, tips and more! I will post every week on how to lose weight, build muscle, or both, how to diet, and all that good stuff with science backed into it, along with my personal experiences in those areas!
I chose to write this topic today because a person came to me at the gym with this exact question. Therefore I will tell you exactly what I told him, which took some time but he was glad he got to know how. I gave him some tips :
Body Weight Workouts- body weight workouts are the best for starting strength and for later in life, body weight workouts include push-ups, squats, pull-ups, etc. The thing with body weight movement is you can do variations of it so beginners will not have any excuses to make. This is a great way to build muscle and burn fat
Barbell Complexes- I have mentioned this type of exercise before, and it is going on once again because of how good it is. Ever heard of circuit training? Well its that but with weights. Thus this is, in my opinion, one of the best way to burn fat and build muscle
Power Lifting- This is by far anyone’s favorite way to burn fat and build muscle, with compound lifts like bench, squat and dead-lift, not only will you be sweating like crazy, but you will also gain a lot of muscle. A colleague of mine is getting into power lifting, its been a month and he has lost 5 pounds, and gained some pretty impressive strength. A good tip will be to only do compound lifts (which means a lift that requires more than 1 muscle group) because it burns the most calories while building muscle.
Diet!!!- I can’t stress this enough, a high protein diet is a must, protein will help build the small torn muscles after each workout and make them stronger than before, thus diet is a key!
Overloading- this is a big one… you have to increase weight by a small amount each week so your strength increases. Overloading gets over plateaus and getting over plateaus is progress
These tips are the truth to building muscle while losing fat, follow these tips and you will get toned. If anyone has any questions feel free to comment and/or email me. These tips I have learned from my mentors and now I am helping people by sharing these tips, so please share and help me mentor those who need it for free!
A lot of people search for “how to lose weight”, in reality what you want to do is lose is overall body fat. If you cut your arm off, you will lose weight (duh), but losing fat will reveal the muscle underneath. Losing weight is a fast and easy process…because you lose fat and muscle, whereas losing fat is not. Burning fat is hard because there are a lot of factors that account into it such as hormones, stress levels, eating habits, genetics, body type, etc. When I started my weight loss journey, what I did was 5 hours of treadmill…every single day for 30 days. I lost 30 pounds! But the sad thing was most of it was muscle and I gained all of the weight back. Fat loss is something that needs to be taken slow, I learned that a few months ago. It’s a time taking process, you have to believe that it will all workout in the long run. I changed my view on weight loss a year ago when I changed my goals to gaining muscle, which is a whole new subject (which I will talk about in a later post). I realized fat loss is more than just about doing cardio and eating right, its about mentality, if your not 100% committed, then the chances of you losing all that fat is very slim. There are a few ways to lose fat:
fasted cardio (obviously), doing cardio in a fasted state burns pure fat, because you are not burning calories from things you have eaten from yesterday! I would recommend to do this 3 times a week for 30-45 mins
eating right (duh), doing fasted cardio or any workout will not benefit you unless you eat right, all you have to do is calculate your daily caloric needs and fill it up by eating proteins, healthy carbs, and healthy fats. The BMR calculator will calculate your daily caloric needs based on your height, age, and your physical activity, here is the link to calculate yours: http://www.bmrcalculator.org
barbell complexes, this is a high intensity interval training (HIIT) with a barbell, it can also be done using dumbbells. There are many workouts on youtube but the one that worked best for me is this one : https://www.youtube.com/watch?v=3SnC7wE2hH8
drinking warm water with lemon every morning, this is a great way to cleanse your body in the morning and to get those vitamins. Drink water through out the day, drinking water curbs appetite and it detoxifies your body!
multi-vitamins is a key role in fat loss, when dieting people miss out on those key vitamins, so I recommend taking multi-vitamin tablets or gummies
just be active, getting into an active lifestyle will make you lose weight while you have fun. I love playing badminton, so to get my cardio in, I would go play competitive badminton for a few hours and the time would fly by and I would sweat like crazy!
In conclusion fat loss is something we all wish to do. In the future I will post more about how to lose fat in much more detail with workouts included. Please subscribe and email me if you have any questions. I will upload every week, so stay tuned!