With some proper steering, you can gain lean muscle and burn fat to get a fit lean, toned physique. Being a woman has amazing advantages, naturally, but women are also more prone to weight gain than men. Strength training is often misconstrued as being a type of exercise regimen for large muscular growth, which would be something that a bodybuilder performs. Your muscles need to grow and strengthen in order for your body to start burning fat at a more rapid pace. Strength training merely means you are placing resistance against your muscles and bones, which in turn leads to lean muscle growth. Squats – Targets your buttocks, calves, abs, and pretty much the rest of your hip and leg regions.
No, exercise machines and weights are not needed at all, but are great to use if you have the convenience to get a hold of them. People often use the excuse that they are going out of town, or that they cannot afford a gym membership. Then there are the rest days you see everywhere online within forums and personal training websites.
Cardio refers to cardiovascular exercises, which in short means a specific exercise that increases your heart rate to allow maximum blood flow. Your legs will become strong and eye catching, the butt will become firm and less saggy, plus your abdominal muscles get an amazing workout due to the constant breathing taking place. Running constantly on a daily basis can cause potential injuries to your knees, ankles, feet, and back over the years since force is being applied up your legs every time your feet hit the ground. You have probably heard the saying that losing fat is 30% exercise and 70% dieting, well, it is absolutely true. There is just too much in depth factors that determine the amount of calories you should be consuming daily. Brian Pankau is a health and fitness writer that has contributed to notable websites such as Ask the Trainer and Livestrong, and is a certified fitness trainer and sports nutrition specialist. Arm Yourself for Spring: The Best Arm Workouts for Every Kind of ExerciserSpring has sprung. The Guide To Treat Cellulite NaturallyCottage cheese skin, orange peel skin, whatever you want to call it.
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Wedding Planning is Causing Me to GAIN Weight: HELP!Free glasses of champagne from the hostess. Wedding Series Part 3: The Personal Trainer - To Invest or Not?Welcome back to part 3 of the Wedding Chronicles! One of the most common misconceptions in the health and fitness industry is the belief that an individual can turn fat into muscle and muscle can become fat through inactivity and poor nutrition; however muscle and fat are not the same. Fat is an organ that has several functions in the body including storage of excess calories and releasing hormones, among other things. Muscle is tissue in the body that is responsible for movement, posture, and motion of the internal organs. When an individual starts an appropriate exercise and nutrition program, they are most likely going to LOSE BODY FAT and GAIN LEAN MUSCLE.
Besides weight and fat loss, more lean muscle mass increases fitness, which is associated with a decreased risk of cardiovascular disease, cancer, diabetes and insulin resistance. That’s why – despite the higher metabolic, and therefore, calorie-burning potential of muscle – the way adiposity determines caloric partitioning means that consuming a surplus of calories to bulk up when already overweight is to walk an almost certain path to failure.
Ideally, you’ll want to start bulking when you are lean, or at least, leaner than not. Men, before embarking on a bulking phase should generally have 10 to 13 percent body fat, or a bit less; women should generally have between 19 and 23 percent body fat, or a bit less. Unless your current goal is to become even leaner, it’s the right time to begin bulking, with the goal of putting on muscle mass.
As you’ve now learned, frustration can be avoided by simply understanding which actions should first be undertaken.


Barry is a former skinny-guy who has dedicated years of his life to the study of muscle growth. Skinny people who want to build a lean muscular body know without doubt that they need to focus on gaining muscle from the beginning of their program. Should you lose fat first, build muscle first or try to do both at the same time when trying to go from a fat body to a lean muscular body?
Now the simple answer is it is best to get lean first when you possess a great amount of excess fat and want to build muscle. If you lose fat while maintaining the muscle you already have on your body it could take you a good way ahead in getting the lean muscle body you want.
The same thing cannot be said about building muscle when you have a load of fat on your body. If you are thinking that the ideal process would be to lose fat and build muscle together, then you should know that trying to get leaner and more muscular at the same time is a very complicated and difficult endeavor. It’s commonly recommended that if you are really fat you should focus on fat loss first without losing muscle, then when you get to a lower body fat level, start focusing on muscle gain while staying lean or getting leaner.
The reason for this is because men (not all, but most) received the natural inheritance of having a faster metabolism due to a larger bone structure and organs. This is one of the reasons that you may have avoided adding in some weighted exercises to your cardio training.
Research shows that muscles burn excess fat even throughout the night while your body is at rest. This rest is needed only because you have used weights that cause more microscopic tears within your muscles. This process increases your metabolism and burns excess calories rapidly throughout your entire body. Swimming, on the other hand, does not require your bodyweight being driven into the ground, and only requires the use of your appendages to keep your body afloat and moving. Reading an article stating you should only consume 1,000 calories a day is fruitless since every person is different. As a former Marine Corps infantryman, Brian learned from an early start in his career to always give 100% effort in everything that he is tasked with. They are two different entities, therefore fat can not become muscle, and vice versa: One cannot turn into the other.
Incorporate resistance training into your regimen: This type of training aids in building muscle.
Use high intensity intervals and plyometrics: Instead of wasting so much time doing the typical long duration, steady state cardio all the time, perform more short bursts of higher intensity training. Eat 4-5 smaller meals a day: Eating only once or twice a day will actually decrease metabolism, which hinders fat loss. Drink more water: Not only will this aid in body fat loss, but it will keep you full so you can avoid eating when not necessary. Don’t focus on the scale: One pound of muscle is more dense (takes up less space) than one pound of fat.
In addition, exercise in general improves sleep, hypertension, and decreases risk of depression. Do you feel more confident on how to build muscle and decrease body fat and the benefits of such? She has a Master's degree in Clinical Exercise Physiology, and a Bachelor's in Kinesiology & Psychology. While I was aware that you can’t change one for the other, many of your other points were interesting (fat giving off hormones! Conversely, the best result when cutting means losing body fat and retaining as much hard-earned muscle as possible.
There are a number of obvious factors – what you eat and how you train – that will help determine your outcome, but here is the one of foremost importance: What’s your current body fat percentage? If levels of body fat are somewhat higher, decent results can still be obtained, but likely not of the same caliber as would be the case for a leaner person. If you foresee the need or desire to become extra-shredded in the future, it’s not a bad idea bulk up first, and follow up with a careful cutting phase, to define your increased muscularity. The best thing to do is start cutting until your adiposity decreases sufficiently and you can objectively state that you are at least reasonably lean.
I’m here to help you get over the confusion and start taking action to get sculpted instead of just confusingly thinking about it. It’s also possible to gain some muscle while getting lean if the right conditions are present.
Although proper program design and good compliance could allow you to minimize further fat gain when your primary goal is building muscle, the fact is you need to get rid of excess fat from your body to look toned and chiseled. What this means for you is that those problem areas are not just a figment of your imagination i.e. Strength training does build muscle, that is correct, but muscular growth does not mean bulging biceps necessarily. The best method for you to use would be low weight workouts with a high amount of repetitions. This form of exercising is as the name implies – you use your bodyweight to create resistance.
You can lose fat and tone your body by merely performing five to eight different exercises within 15 minutes, which means they are performed without much breaks taking place. However, this step is not necessary since you are not using anything but your natural bodyweight.
Swimming is also categorized as being low-impact, which means your skeletal structure undergoes little pressure during training. Bicycling is another alternative to either change up your cardio routine, or perfect if you have problems running.
Usually if you think you are eating something you should not be eating, chances are you know it is unhealthy for you.


Your overall weight, height, and body fat percentage is what determines your daily food consumption. Essential fat is necessary for normal function in the body and small amounts are stored in the organs, central nervous system, bone marrow & muscle.
More lean muscle translates to better metabolic capacity, resulting in more calories being burned each day, even at rest. This type of exercise has been shown to burn a lot of calories and fat without compromising muscle, which is usually decreased with high amounts of low intensity cardio. Even worse, skipping meals will lead your body into a “starvation mode,” which ends up with more fat storage. Building muscle and losing body fat does not happen overnight, so it is important you are realistic with your expectations. Increased lean muscle mass provides a host of benefits, including a healthy metabolism, greater strength and the confidence instilled by looking and feeling strong. To gain muscle requires increasing caloric intake, and if those calories end up being converted to fat – well, a frustrating setback may ensue.
Cutting refers to eating and training with the goal of losing fat while maintaining lean muscle mass.
Unfortunately, many fall into the repetitive cycle of getting nowhere fast, achieving exactly the opposite of what they desire.
You see, if you decide to get lean first you can use an optimized nutrition and training program to maintain and build some muscle while losing fat.
Which could take you very close to optimal body composition and a nice toned physique that would look impressive at the end of your fat loss program.
Although concurrent fat loss and muscle gain can happen, the rate ratio at which it occurs depends on individual conditions and special program design. Another aspect you should consider is that when you gain fat you lose lean muscle, and without creating more lean muscle tissue you open the door for more fat particles to make themselves nice and cozy within your problem areas. The top reasons to love bodyweight training are because you can perform them anywhere you go, and because you can perform the exercises every day a week without having to perform “rest days”. You might think it is just for fat loss, but in reality running also targets numerous muscle groups, which creates lean muscle gains. A reward for your hard efforts is not bad, let’s face it, we only get one life so enjoy it with a dessert every now-and-then, but just not excessively.
Take the time to consult a nutritionist or personal trainer to get an accurate chart of what your body needs in order to survive, burn fat, and build lean muscle.
There are three different types of muscle: cardiac, visceral or smooth, and skeletal muscle. Sofia is a bikini athlete who competes in the National Physique Committee (NPC), as well as a fitness writer, fitness model and motivator. Yes, if you are eating enough protein, cycling your calories and lifting weights properly you will maintain and gain some muscle even if your program is primarily focused on fat loss. However, with some proper steering, you can gain lean muscle and burn fat in order to get your body back to the way it was years before.
Is 15-30 minutes out of your day really that hard to put aside when it comes to your future?
The animal never needs to take a rest day and constantly uses its arms to swing throughout the trees and climb. For this article purposes, we will be referring to the latter type, which further breaks down into Type 1 (red, slow twitch) and Type 2 (fast twitch) muscles. Body fat goes down with a proper workout, nutrition regimen, and a healthy lifestyle, regardless of weight.
Sofia hopes to inspire other individuals to pursue their passions through her fitness success.
Continuing to lift will assist the process of fat-burning and help retain the muscle and strength you already possess. He does not have a lot of muscle mass, but his very low body fat creates that nice lean and toned physique.
You can reach this example point once your muscles get used to the exercises you perform throughout each 15 minute period. Her motto is "Dream BIG," meaning NOTHING is impossible with perseverance, hard work, and believing in yourself. Subcutaneous fat lies right beneath the skin, is found mostly in the hips and gluteus, and has no real negative health implications. These muscles surround the bones through tendons, attach to other muscles via ligaments, and give individuals their shape.
In addition, she strives to advocate for health from a holistic approach, helping others gain both physical AND mental strength thus increasing self worth and confidence.
Visceral fat on the other hand is the type that is found deep around the vital organs, and in excess has some serious medical consequences. On average, men body mass is comprised of 42% skeletal muscle, while in women its about 36%. These muscles as previously mentioned, are responsible for all movement of the body, and so are very important in terms of injury prevention and health.
Having a higher amount of lean muscle mass through exercise, or “hypertrophy” of the muscle, is associated with many benefits.
What we fail to realize is fat is not just fat: It is an ACTIVE ORGAN that releases harmful chemicals, hence the danger of visceral fat surrounding the organs. However, the good news is this type of fat usually responds well to training & diet and decreases after the initiation of such lifestyle changes.



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