If you have been doing a lot of weight training to gain mass then
you may find you now are carrying a little bit of extra fat. Now we all
know that a defined body is the most attractive but to get this fitness
model body you need to have low levels of body fat. Normally that means
losing muscle but here are 4 tips that may just help you lose weight
and actually gain muscle.
1. Give yourself plenty of time
Most people will only start thinking about losing weight for the summer or for a holiday a couple of months beforehand. You can lose a lot of body fat in this time but it means severe dieting and intense workouts especially cardio. For those of you wanting to lose weight and gain muscle this will not work for you. Therefore to make sure this doesn't happen you need to give yourself more time. I would advise at least 3-4 months of preparation to get ripped while building a little muscle. By taking a more gradual approach of say 1-2 pounds of weight loss a week you don't have to make drastic cuts to your diet meaning holding onto or even building muscle is still possible.
2. Diet needs to be clean but not severe
As we discussed in tip one if you have started to get lean well in advance then the changes to your diet in terms of calories consumed as we are only looking to create a small calories deficit each week. Food choices definitely need to be tightened up but I feel if you stick to a ratio of 80% clean low calorie meals and 20% normal meals with the odd treat then you will be fine. Making your diet so it doesn't feel too restrictive will ensure you stay consistent and have plenty of energy to workout hard. If you want to enjoy the treat meals without guilt then try to organise them after a good intense workout so they have less of an impact. Getting the diet just right is key to losing weight and gaining muscle.
3. Don't stop training heavy
A lot of people switch to higher reps and lower weights when wanting to lose fat because they think this will tone the muscle more. Having low body fat is what gives a muscle the toned look so if you want to hold onto or even gain a little muscle then keep going heavy and progressing with your strength gains.
4. Cardio is back but only as high intensity interval training.
Cardio training is now firmly back on the menu but instead of the steady state approach I believe that you should perform high intensity intervals. There is a lot of evidence to say that interval training is far superior when burning fat and losing weight. To back up this claim I always say look at the body of a sprinter. They have amazing muscular bodies with low levels of body fat all while performing short bursts of intense effort followed by recovery periods. If given the choice of the body of a sprinter or a middle distance runner which one would you have?
A simple interval routine would look like this:
5 minute warm up
30-second sprint
90 seconds at a low intensity recovery pace
Repeat this for 20 minutes
So there you have it 4 tips that if followed properly should help you lose weight gain muscle and give you an outstanding physique.
1. Give yourself plenty of time
Most people will only start thinking about losing weight for the summer or for a holiday a couple of months beforehand. You can lose a lot of body fat in this time but it means severe dieting and intense workouts especially cardio. For those of you wanting to lose weight and gain muscle this will not work for you. Therefore to make sure this doesn't happen you need to give yourself more time. I would advise at least 3-4 months of preparation to get ripped while building a little muscle. By taking a more gradual approach of say 1-2 pounds of weight loss a week you don't have to make drastic cuts to your diet meaning holding onto or even building muscle is still possible.
2. Diet needs to be clean but not severe
As we discussed in tip one if you have started to get lean well in advance then the changes to your diet in terms of calories consumed as we are only looking to create a small calories deficit each week. Food choices definitely need to be tightened up but I feel if you stick to a ratio of 80% clean low calorie meals and 20% normal meals with the odd treat then you will be fine. Making your diet so it doesn't feel too restrictive will ensure you stay consistent and have plenty of energy to workout hard. If you want to enjoy the treat meals without guilt then try to organise them after a good intense workout so they have less of an impact. Getting the diet just right is key to losing weight and gaining muscle.
3. Don't stop training heavy
A lot of people switch to higher reps and lower weights when wanting to lose fat because they think this will tone the muscle more. Having low body fat is what gives a muscle the toned look so if you want to hold onto or even gain a little muscle then keep going heavy and progressing with your strength gains.
4. Cardio is back but only as high intensity interval training.
Cardio training is now firmly back on the menu but instead of the steady state approach I believe that you should perform high intensity intervals. There is a lot of evidence to say that interval training is far superior when burning fat and losing weight. To back up this claim I always say look at the body of a sprinter. They have amazing muscular bodies with low levels of body fat all while performing short bursts of intense effort followed by recovery periods. If given the choice of the body of a sprinter or a middle distance runner which one would you have?
A simple interval routine would look like this:
5 minute warm up
30-second sprint
90 seconds at a low intensity recovery pace
Repeat this for 20 minutes
So there you have it 4 tips that if followed properly should help you lose weight gain muscle and give you an outstanding physique.
I am Howard Standring a Personal Trainer who lives in Southern
Spain. I coach and advice men and women of all ages to help them achieve
a lean attractive body that lasts for life.
For more workouts, advanced fat loss tips and muscle building advice to look like a Hollywood star or fashion model visit my blog http://www.energiafitness.com.
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For more workouts, advanced fat loss tips and muscle building advice to look like a Hollywood star or fashion model visit my blog http://www.energiafitness.com.
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