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Understanding Losing Weight and Building Muscle

lose weight picture

To be able to lose weight and build muscle at the same time is one of the challenging tasks of physical fitness. While it may seem a daunting task, it can be actually done.

The fundamental understanding of this principle is that losing weight entails taking in less calories and burning out more calories. As simple as it may sound, excess fat cannot be burnt in a day, so it would require a healthy regime to achieve this feat.  On the other hand, building muscle requires taking a lot of caloric content and protein to replace burn out tissues.

For those looking to lose weight or those who have excess fat, I will be revealing to you how you can manage both situations on our topic and maintain a rock steady physical muscle.

Researchers from McMaster University conducted a research recently (source: sciencedaily.com) using 40 men who were overweight to get them into shape, after cutting their calorie intake for a month by 40%. While half of the men were on high protein than the others, both were on a low-calorie diet. The result of that experiment is one of the things we would be looking at in the following pages. 

To be able to lose those excess fats and build muscle, one needs to take into account all the below at the same time:

  • Workout
  • Lose weight
  • Build muscle
  • Diet

WORKOUT
woman working out in gym


Working out can be stressful as well as fun. Ever wondered how those NFL guys maintain thick biceps and triceps? It is simply because they workout more often than the average guy on the street. With their routine workout, they are able to enjoy longer time playing football. 

Let us take a look at some of the exercise one can engage in to achieve maximum result:

1.  Cardiovascular exercise helps the heart pump out blood that is required for the heart to function properly. A healthy heart leads to a healthy body. Some of these exercise are; running, riding a bike, swimming, shadow box, skipping, dancing etc.

2.     Kegel Exercise is a form of strengthening worn out muscles tissues that require flexibility and contraction of your pelvic region or waist. Example includes; quick hit, endurance test, the relaxer, the bridge etc.

3.  Lifting weights is another form of exercise that is mostly overlooked when working out, simply because most people find it strenuous and injurious to the muscles. However, safety when lifting weights has proven that it is actually a life saver for an exercise. Common ones include; benching, squats, weighted leg raises, curling with dumbbells, etc.

While most of these exercises can be done outdoors and for longer hours, some of them can be done indoors and in-between 30 minutes to an hour.

They can also be done as frequently as you can imagine them. Although some might need you to take a break for some time to replace lost strength and tissues, frequency is important in any program you might consider.

man's belly fat reduction pictures

As mentioned earlier, losing weight entails burning calories more than you take them. While the health risk associated with excess weight is countless, the shocking news is, those fats also block and damage the functioning of the heart. Without the heart beating as frequently as it does, we will not be able to lift a muscle.

There are various hereditary factors that have been appeared to connect with weight gain and obesity, and different medicinal conditions (hypothyroidism, PCOS, sadness) that can expand the danger of excess weight.

The body additionally has various hormones and natural pathways that should control body weight. These have a tendency to be broken in individuals with obesity, making it substantially harder to get more fit and keep it off.

While performing routine as exercise one can easily build muscles as intended. The reason why most obese people find it difficult to lose weight and build muscle is that they have eating disorders. If you know carbohydrates are a killer for you, why continue eating it? If you can completely shut carbohydrate from your diet for a few weeks, you will see the transformation your whole body and not just your muscle will experience.

Am not saying you should completely cut carbs out of your diet, no: what I propose is an ideal way of dealing with any junk food that is contributing to your excessive weight gain.


BUILD MUSCLE

man building muscles at gym

Fat and muscles are two different things and operate on two different levels in the body system. While fats cannot turn to muscles and vice versa, muscles help to keep our metabolism in check, unlike fats. While fat is an important element in the body because 70% of our body is covered with it, it is no surprise a lot of us are battling with fat-related issues. However, its purpose as a basic human nutrient cannot be over emphasized. Not keeping it in check has always been our problem.

The panacea is not to try to lose weight before building muscle, but to do both at the same time. From the result gotten from McMaster University, who found out after the experiment that those men who were fed with high protein content and did the same exercise as those with low protein content, earned 2.5 pounds of muscles more, while the others remained the same but in shape.

The conclusion drawn from the experiment indicated that while trying to lose weight, we should always combine it with building muscles, as it keeps us in shape.
Dieting was also important to the men with high protein content.

DIETING

dieting for losing weight and building muscle

From the result we got in the experiment McMaster University conducted, it was easy to see how protein contributed to the men with high protein content gained more weight. However, it was not achieved with the help of carbohydrate. These men were said to be over-weight therefore had excess calories that were turned to glycogen during the experiment. But for someone who is not overweight, carbohydrate, and high protein is important.

The job of protein in any food is to repair tissues after strenuous exercise or work out. The men with high protein content were able to retain their shape because of the high protein content they were taking. It is the same reason why NFL stars stay bulky with more muscle than the average man. So protein is quite essential in our mission to build muscles. 
According to Auburn University research supplements are foods or nutrients which the body lacks but requires in carrying out a certain specific function. Quite a number of athletes use them to recover from burnout, wear and tear.

Protein supplements, weight loss supplements, vitamins supplements, bodybuilding supplements, etc. are some of the various forms it comes in now. They contain a various form of nutrient to regulate the body during and after exercise.

Some of the top supplements to gain muscles include Creatine, Beta-Alanine, Whey protein, branched-chain amino acid, Glutamine, etc.

They are easily digestible, improve muscular repair, improved metabolism, natural appetite suppressant, etc.

WEIGHT LOSS PILLS

Can you imagine popping a pill and all the huge appetite you have for various kind of foods will just suppress until the next day? That is what weight loss pills do to your body. It makes you burn calories while not taking in any form of calories.

These pills will help you shed those extra few pounds especially if you are the type who doesn’t fancy exercise.

Most of the weight loss pills in the market are useless, in fact many cause short or long term health problems. We advise you to properly research about the brands and manufacturers' reputation before using any diet pills you want to go for. Also it is always best to check with your doctor for any adverse reaction you may have using the dietary supplement.

Related:


BODYBUILDING SUPPLEMENTS

To have that extra tonne of muscle requires that soft touch, am not talking about using steroids. As stated earlier, stronger muscles require very good supplement and diet to back it up. Building your muscles to be as lean as possible requires supplements that are healthy and nutritious for you.

With the proliferation of bodybuilding supplements, you might want to consider products with a high recommendation from various health sources. While it is always better to think natural when it comes to what your body requires in building muscles, they are not quite enough most times and are also not fast enough in the process of building.

Notwithstanding, I will introduce you to quite a number of top supplements for muscle building that have high and better user experience. These products contain all we mentioned earlier on a diet. 

man working out at gym

In conclusion, while it is important to lose weight while building muscle. The Holy Grail is adjudged to be solved when we absorb enough protein content to supplement our carbs. If these natural methods are not quickly available, it is always preferable to seek supplements.

Building muscle makes you look sexier, aids you digestion process, increases your metabolism and keeps you fit and always in shape!

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