10 tips to lose weight and gain muscle more effectively!
Gaining muscle or losing weight in a healthy way is not something that could be done easily. There would be no quick miracles; this is why being happy for each little step you make is important! And like for any other activity, there is a balance! These 10 tips should help you to find yours.
1 Eat well!
The concept of losing weight and gaining muscles is based on eating fewer calories than you lose! But, deprivation is not the solution! If you do not eat enough calories, your body will get its energy by pumping your muscles, which is very bad for your body! What you need, is not skipping meals, but eating the right kind of food! And also drinking enough water!
Regardless, 1.5 grams of protein for each 1 kg of your weight per day is appropriate! And of course, avoid snacks between meals!
2 Eating before the workout is important!
Again, a body that has no energy can’t grow! Therefore, eating a meal about three hours before working out is strongly recommended! In addition, a small snack about 30 minutes before going to the gym would also help … and also another one after half an hour of your workout! One condition: these snacks should be filled with protein!
Besides, if you sleep well but experience fatigue or cramping, this can also be due to a lack of protein!
3 Do Cardio Workouts , but try to do them well
The cardio is very effective! But be aware that there are good ways to do it. For example, make challenges for yourself: increase the difficulty if the sessions are too easy (using slightly heavier weights, for example). Sessions that are intense are therefore advised!
4 Change your routines!
If you make your body do the same workout routine too many times, you may quickly reach a level that would limit the effectiveness of your workout! This is why changing the types of exercises at least every six weeks is highly recommended!
5 An effective muscles training should be intense, but short!
A good body building involves weights that one can lift only 5 or 6 times per set (without tearing the muscles of course)! If the task is too easy, you should increase the weights. Note that such exercises are always better BEFORE cardio workout, otherwise you would be exhausted!
6 Before each workout, warm up!
You want to avoid cramps and muscle tears when you are jogging or lifting weights?
Do not confuse warm up and stretching! Studies show that stretching before exercise is not advisable and could even decrease your performance. The purpose of warming up is to slightly raise your body temperature.
7 Work your whole body!
You will have more benefits, and your training would be more effective if you work every muscle in your body. Those of the belly, thighs, arms, etc. Vary the exercises and movements to fully ensure that each area of your body benefits from the workout!
8 You are what you eat!
You can do your workouts well and have a healthy pace of life, it is possible that your muscles do not follow and do not take shape! All this might depend on what you feed your body! Too many carbohydrates can prevent your muscles from being visible!
9 You must sleep well!
7-8 hours of sleep are recommended to an adult. That is why not going to bed late would be preferable. Not consuming caffeine before bedtime for a deeper sleep is also recommended!
10 Too much workout kills the workout!
Eating well, workout and sleep … this is all very good, but sometimes some may think that working out more is a good idea! Be aware that too much working out too quickly could push the body to its limits!
The best for you is to stay in tune with your body! If you feel that you are growing a state of exhaustion, break the rhythm a little, skip your workouts and go to bed earlier!
Chronic fatigue, loss of appetite, insomnia, loss of strength … are all signs that you push your body too much and that your muscles are having trouble getting blood full of oxygen!