Well, chances are, the problem AND solution lie in one of three areas. I call these three fitness areas the "Must Do's" of building muscle, losing fat, and achieving a great physique.
Here are the three "Must-Do's" for a great body and superb fitness levels.
Must Do #1
You MUST perform some type of resistance (weight) training to ensure lean muscle growth and strength increase. Building lean muscle (toning the body) is done by weight training and proper recovery/nutrition.
It starts with the stimulation of muscle growth from the stress of resistance training and ends in growth of lean muscle tissue from rest and proper nutrition.
Optimally, you should try and weight train 3 to 4 times a week, sufficiently training each muscle group once each week. If you train a muscle group (i.e. biceps or triceps) with intensity and proper resistance, once a week is all that is needed for adequate muscle stimulation.
Must Do #2
You MUST perform some type of aerobic/cardio workout to ensure calorie/fat burning and the raising of the resting metabolic rate (burning calories throughout the day at rest).
You cannot tone up the body and develop any type of defined physique if your muscles are covered by layers of fat.
Doing intense aerobics/cardio three to four days a week will help the fat burning process and will also help speed up the body's metabolism to be more efficient at burning calories.
Many people mistakingly assume that you only burn off calories while performing aerobic exercise.
Truth is, you are burning calories during the exercise AND you are conditioning the body to burn more calories even after the cardio session is done.
Intense, brief (15 to 20 minutes) cardio sessions help raise the body's resting metabolic rate (the metabolism) so that you burn off more calories even while resting.
I speak with many weight lifters that are not happy with their physiques and it usually is because they forget to include intense cardio sessions in their routines.
For effective fat burning, 3 to 4 sessions (15 to 20 minutes each) a week is sufficient.
Must Do #3
Besides weight training and aerobics, your nutrition is the third "must do" if you want to build muscle and lose fat.
You must eat properly throughout the day for you to see any worthwhile results. Eating a small, well-balanced meal/snack every three to four hours will help speed up the body's metabolism so that it becomes more efficient at burning through the food you eat.
Doing this means you will be eating about 5 or 6 times a day.
Make each meal a high-protein, moderate-carbohydrate, and low-fat choice. Foods like chicken breast, turkey, fish, low-fat dairy products, and lean red meats are excellent protein sources.
Carbs should come primarily from vegetables as well as whole grain breads, cereals, pastas, rice, and legumes.
Nutrition is the most important of the "must do's" of a great physique. It doesn't matter how much or how often you work out, it can all be ruined by poor eating.
The next time you are not satisfied with your current levels of fitness and the condition of your physique, I can almost assure you that the answer lies in one of the three "must do's" of fitness:
To build muscle and lose fat, you have to focus on intense cardio, moderate weight training, and proper nutrition.
I have been involved in the bodybuilding and fitness field for over 30 years and it amazes me that most people think of long runs on a boring treadmill or the use of clunky machines that are too heavy to lift when it comes to fitness. Of course this is the wrong thought of what it means to exercise and build a healthier body. If done properly working out can be a lot of fun, you just have to find an activity that is fun to you that also works your body. No matter what type of fitness regimen you choose, you should also make sure you eat the right foods.
Many of us have hectic schedules these days so it's often hard to eat correctly. There are fast food joints all over and as if that wasn't bad enough they also push you to "biggie size" everything. The wise thing to do is to stay away from fast food and, instead, get some body building protein supplements provide what your body needs to recuperate from workouts.
It really shouldn't be all that hard to find a good exercise regimen that you like. It doesn't always have to revolve around weight training, although that is the primary choice for my girl and I. You can also get a lot of good exercise from dancing for as little as 20 or 30 minutes. Swimming is also a great exercise and another one that I take advantage of since I live near the beach.
The main thing that will help you to get weight off is dieting. It doesn't matter how hard you work out if you follow it up by going out to a bar or pub and knocking back a few beers at the cost of a couple hundred calories each.
The best method is to eat smaller meals throughout the day and eat healthy low calorie foods. In addition I recommend that you also include a quality bodybuilding protein supplement like a good whey protein that will mix easily with your favorite beverage. Protein is used to rebuild your muscles after hard workouts so you need adequate intake to insure that your muscles heal properly. In case you didn't know, the more lean body mass (muscle) you have the higher your metabolism will be and consequently you will burn more calories.
Unlike some illegal substances that many people take, bodybuilding protein supplements are not bad for you and are actually needed if you are exercising with any modicum of intensity. I suggest that you find a good supplement and begin taking it as soon as possible.
Both Lebrunny & Teahupoo are contributors for EditorialToday. The above articles have been edited for relevancy and timeliness. All write-ups, reviews, tips and guides published by EditorialToday.com and its partners or affiliates are for informational purposes only. They should not be used for any legal or any other type of advice. We do not endorse any author, contributor, writer or article posted by our team.
Lebrunny has sinced written about articles on various topics from Fitness, Lose Weight and Build Muscle. Discover a proven program by trainer and bodybuilder Shawn Lebrun that shows you, step by step, how to build muscle and lose fat in less time.of muscle growth and definition possible.. Lebrunny's top article generates over 110000 views. to your Favourites.
Teahupoo has sinced written about articles on various topics from Vegetarian Diet, Supplements and Build Muscle. Now you have found out why the are a good idea you should click the following link to find out how you can save money and. Teahupoo's top article generates over 110000 views. to your Favourites.