How To Gain Muscle & Lose Fat | Stephen Coleclough
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How To Gain Muscle & Lose Fat

How To Gain Muscle & Lose Fat

It is downright frustrating when in your quest to reduce weight you end up losing muscle tissue as well.

The more composed your body is with increased bone and muscle the more leaner you will look.

By increasing muscle you are able to burn more calories and improve metabolic rate.

Furthermore, by strengthening muscle mass you will ultimately have a lower risk of health diseases.

If you want to reduce weight or improve your physical appearance then follow these tips.

But beware it will not be that easy!

1) Plan workout sessions

In order to burn calories in one workout session and to attain benefits from your gym visits it is important to focus on several muscle and joint exercises.

The exercises that efficiently affect the large group of muscle are squats, deadlifts, rows and presses.

Twelve sets of exercises are important for best results.

It is recommended to include at least 3-4 sets of exercises for larger muscle groups and around 6-7 for smaller muscle groups.

2) Lifting weights

If you want to increase muscle poundage always warm up before lifting weights.

Spending at least five minutes on the bicycle before you lift up your first weight will make your body ready to lift weights.

A warmed up muscle is better capable of lifting weights, which reduces the chances of getting injured.

For muscle reps if you are a beginner you must choose a weight set that is light and allows you to perform three sets of 10 reps.

Keep on following the same routine however after seven weeks you will be required to lift more weight to increase in muscle size.

With the passage of time keep on reducing reps and increasing sets.

3) Fuel your body

It is essential to have a meal exactly half an hour before your workout training session.

A meal rich in slow and fast digesting carbohydrates – for instance a bowl of oatmeal combined with fruits – will work perfectly giving you the right energy yet not making you feel too heavy.

For a post-workout meal look for something that has a mixture of nutrients such as protein, carbs and fats.

We would advise you consume foods such as brown rice or multi grain bread with eggs and some turkey slices.

Also please bear in mind not to skip meals or take long intervals between the required meals.

If you skip meals then you will decrease muscle mass over time.

So three full meals that are rich in protein are enough to give your body the right amount of strength it needs to endure physical training.

4) Keep cardiovascular exercises to the minimum

Keep cardio workouts to the minimum in your routine.

Although they help in burning calories they can prevent muscles from being built.

Do cardio exercises to keep your body fit and for improving your heart rate.

Do them at least three days a week and spend a maximum of twenty minutes on these exercises.

Running and walking is enough however do not go overboard or else your body will reduce too much weight interfering with muscle mass.

Stephen Coleclough
Stephen Coleclough

Stephen Coleclough is a personal trainer and online fitness/nutrition coach from the UK. He loves heavy squats, smashing PRs and bacon sandwiches. You can follow him on Twitter at ColecloughPT.

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