How to lose weight but keep muscle yahoo,fastest way to lose weight water diet,weight loss diet hindi mai with - You Shoud Know

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I know this seems like common sense, but you’d be surprised at the number of people that decide to chase a goal without giving one thought to the work required to achieve it. If you are – if you care about losing weight more than you care about the stuff you’ll have to give up to do so – you’ll be successful. This is with anything, but your results aren’t predicated on what you do in a day or a week.
They’re predicated on what you do in a month or a year (or longer depending on how far you want to take things). If you train hard and eat right on a consistent basis, you’ll wind up with a great physique.
If you don’t – if you’re sporadic with your training or eating, or only stick to a program for a short period of time – you’ll wind up with the same physique.
Why do so many people end up regaining all of the weight they lost – if not more – after a diet?
Whatever you did to lose body fat is what you’ll have to keep doing – in some way, shape, or form – to maintain it. What makes someone successful – at anything, not just losing body fat – isn’t an ability to always be motivated. It’s an ability to just “show up” and put in the work regardless of whether or not they’re motivated.
There are going to be days where you don’t feel like following your diet, going to the gym, or doing an hour of low intensity cardio. Lastly, understand that just as there’ll be weeks where you drop inches, pounds, and look noticeably leaner, there will also be weeks where you don’t. It just means you’ve stuck to the plan long enough to hit a plateau (which means you’ve also made progress). Everything you eat is made up of calories, and the total amount of calories you consume by the end of the day determines whether you gain, maintain, or lose body fat.
Macronutrients are “major nutrients” – protein, carbohydrates, and fat – and they combine to make up the calories you consume on a daily basis (protein and carbs are 4 calories per gram, and fat is 9 calories per gram). Each macronutrient has a different function within the body, and the amount of protein, carbs, and fat you eat – in relation to your total calorie intake – has a huge impact on your physique. Nutrient timing refers to the timing of your meals in relation to the timing of your workouts, when you go to sleep, when you wake up, etc. It has some impact on fat loss, but not nearly as a much of an impact as calories and macronutrients. Micronutrients refer to “small nutrients” – vitamins and minerals – and have a huge impact on your health. Fiber is important for your health too (and for staying regular), and both micros and fiber are found in the foods that make up your daily diet. Vitamin and mineral supplements provide “healthy insurance” for those who don’t eat a ton – or a large variety – of fruits and veggies. We’re gonna talk about cardio in a bit, so in regards to your food intake, you want to eat the most amount of food possible that still allows you to make progress.
Calories reign supreme in your journey to shed body fat, but macros come in at a close second.
Protein is the building block of muscle tissue, and it’s also the most satiating macronutrient (meaning it keeps you fuller longer). Carbs are your brain’s main energy source, your body’s main energy source during high intensity exercise, and the macronutrient that has the largest impact on your metabolism. Try to eat nutrient dense, whole foods as the majority of your diet (fruits, veggies, quality starches, etc.). This matters more for your health than anything else, but because being unhealthy would trash your ability to perform at a high level (which would negatively impact fat loss), it needs to be accounted for. The way you ensure you’re getting in enough micros and fiber is by eating nutrient dense, whole foods at least 80% of the time. And if you want to stay healthy, you need to be – at least the majority of the time – eating “healthy” food. Again, supplements aren’t going to have much of an impact on fat loss, but protein powder, fish oil, and vitamin and mineral supplements are decent investments. Moving on to physical activity, strength training is the most beneficial activity you can do to lose body fat (this is even more true for women than it is for men), and cardio is important for your heart health, work capacity, and ability to create a caloric deficit.
Strength training refers to any activity that forces you to use your muscles to generate force against an external resistance. For the purpose of this article, those weights can come in the form of your own body weight, dumbells, barbells, or exercise machines (i.e. LISS cardio is characterized by activities that are low in intensity, high in duration, and don’t put a ton of stress on your joints (jogging, walking, swimming, biking, etc).
HIIT is characterized by activities that are extremely high in intensity, short in duration, and are structured with periods of all-out effort followed by periods of low effort or rest (sprints, bike sprints, jump rope intervals, basketball, etc). Both forms of cardio are beneficial, and both have their place in a well-designed fat loss program.


Now that you have a simple overview of each activity, here’s a step-by-step guide for implementing them in a fat loss program. It would be too much to discuss programming in detail in this article, so we’ll save that for another time. Note From Jordan: Go HERE to grab my free guide to strength training for fat loss and performance. Perform compound exercises as the foundation of your program (squats, deadlifts, presses, rows, lunges, carries, etc.), with isolation exercises thrown in as accessory work. Your food intake and cardiovascular activity will change, but strength training – as a whole – will remain the same. If you’re an endurance athlete, do as much cardio as needed to perform well in your desired sport.
If you’re not an endurance athlete, do the least amount of cardio possible that still allows you to lose body fat. The amount of cardio you perform is directly related to the amount of food you consume – and how lean you are – and we’ll get more in to that in the “adjustments” section. If you like to play tennis, basketball, or run on a treadmill, play tennis, basketball, or run on a treadmill. In most cases, you want to pick an activity that you enjoy and are willing to stick with in the long-run.
Your body doesn’t have an unlimited ability to recover – especially when your food intake is limited – so if the cardio you’re doing is starting to detract from your strength training sessions (which is far more beneficial, and therefore more of a priority, than cardio is), you need to change it. The sections above provide good starting points, and they should get you moving in the right direction. But, eventually you’re going to hit a plateau, and you can either decrease your food intake or increase your cardiovascular activity to get the ball rolling again. 1) Decrease your food intake OR increase your cardiovascular activity (try not to do both at the same time). When you hit a plateau, decrease your food intake if you don’t want to do more cardio, or increase your cardio if you don’t want to eat less food.
Increases in cardio can come from either adding duration (30 minute session to a 60 minute session), adding intensity (30 second intervals turn in to 45 second intervals), or adding another session (1 session per week to 2 sessions per week).
Measure progress by 1) What you see in the mirror, 2) Measurements (hips, abdomen, legs, arms, etc), and 3) The scale. If they had the same amount of muscle mass, they would have the same metabolic rate (or close to it). That’s why strength training is important (it helps women build muscle, which in turn speeds up their metabolism). And it’s also why – although most women will likely have to eat less food than men because of their smaller structure – they shouldn’t eat like birds just for the hell of it (EAT AS MUCH FOOD AS POSSIBLE).
Most men have a hard time getting bulky, and they have a boatload more testosterone (which is the hormone that drives muscle growth). What it will do however is make them strong, confident, powerful, speed up their metabolism and give them the “toned” and “shapely” look most women are looking for.
The best way for women to get lean is by being in a caloric deficit for a prolonged period of time.
But doing too much of it will start to eat away at muscle tissue and take away from their ability to train hard in the weight room. And, based on what we’ve discussed about strength training, muscle growth, and the benefits it has on fat loss, that’s obviously not a good thing. Carbs are extremely beneficial for health, performance, and body composition, and although they’re the nutrient that most often gets cut in a fat loss program (because they’re less “essential” than protein and fat), women should eat as many carbs as possible. If women can consume “junk” food in moderation while staying within their target number of calories, they’re fine. And, because mental health matters just as much as physical health (depriving yourself will get you nowhere), they probably should. You do that – while tailoring the specifics of your plan to meet your individual needs – and you’ll have no choice but to be successful. I have a brand new 30-days metabolic lifting challenge to burn fat fast and strength at the same time.
If you’re willing to train hard as hell, get your nutrition in check, and do exactly what I say for the next 30-days you will get leaner and more defined.
If you’re willing to bust your butt for the next 30-days, you can download your free challenge manual below.
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Weight loss can be as challenging as giving up smoking - you need willpower and drive to succeed, but the benefits are just as great. Well, he lost a ton of weight and now looks like a slightly scruffy day trader than the off-kilter, on-edge comedian we used to know him as.
At the Birdman premiere this weekend, the 45-year-old Galifianakis made his public debut as a whole new man.
However fad dieting is rarely healthy dieting and some of these programmes can eve be dangerous. Transformations of this kind don't happen overnight, and keeping the weight off isn't just a walk in the park either. Be more active This is the biggest factor in determining how much weight you will lose and how much you will keep off. You don't need to spend eight hours a day sweating it out on a treadmill, but you wona€™t lose much weight sitting on the sofa watching TV.
One eats pretty healthy and has never been overweight, while the other recently lost a significant amount of weight and is fighting to keep it off. Some experts believe that physical inactivity is actually more damaging to your body than being overweight, so keeping active is essential for maintaining a healthy body.
Genetics aside, the former big guy’s struggles are because of his body-fat set point.
They key to sustainable weight loss is to balance a healthy diet with a sensible level of exercise. Our body controls the amount of fat we carry around by engaging mechanisms that control hunger, satiety, basal metabolic rate and digestion. This is called the energy homeostasis system, and, much like how your body regulates temperature and blood pressure, it also regulates the amount of fat you carry.From an evolutionary perspective, survival in a natural environment can be threatened by too little or too much fat. Your brain, specifically your hypothalamus, knows how much fat you’re carrying because every one of your fat cells secretes hormones that communicate how fat it is.
The more fat cells you have and the bigger they are, the more leptin they release into your blood stream. In a person of normal weight, high leptin levels signal the hypothalamus to regulate systems that restore fat mass to its original level.
Your brain, as a result, makes you feel full, decreases your appetite, increases your metabolism and, in some cases, increases caloric expenditure. Conversely, if you’ve lost fat, the low leptin levels will signal your brain to increase hunger, decrease metabolism, increase digestive efficacy and decrease your caloric expenditure.
So if your brain regulates fat levels, how does anyone get fat?Resistance Is FutileWe’re all cavemen living in the fast lane, and our bodies are not well adapted to 32-ounce colas, sugary cereals, French fries and pizzas.
Our bodies were designed for simple whole foods like meat, seafood, fruits and vegetables, and roasted nuts and seeds with no added sugar, fat or salt.
We’re designed for daily physical activity, for going to sleep soon after sunset and for living predominantly outdoors and exposed to sunlight. Our ancient energy homeostasis system is no match for today’s environment in which food manufacturers design irresistibly tasty foods that purposely cause us to overeat beyond our energy needs. A large intake of calories triggers leptin responses, and researchers believe that chronic overeating can lead to the gradual blunting of the brain’s response to chronically high leptin levels.
Obesity is almost always associated with resistance to leptin’s actions, much like type 2 diabetics are resistant to the effects of insulin.
The higher-than-usual leptin levels trick the brain into thinking that fat stores are normal.
But in reality, the body is fatter and it’ll eat more food to maintain its new fatness.



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Comments How to lose weight but keep muscle yahoo

  1. Pussycat_Doll
    (If you have them; if not, do the move without weights), get any exercise will help well.
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    And toned attractive body weight Loss Success What.
  3. Adrenalin
    The aliens have about fewer calories than program as part of a weight loss program.