So we already know that a well-balanced diet and regular exercise are key factors to a successful weight loss plan. But are you aware of the role that sleep plays in your plan? Yes, it is a fact that adequate sleep is important for weight loss. Recent medical studies show that sleep loss can increase hunger and affect your body's metabolism to a point that can make weight loss and maintenance more difficult. So if you have been consistent with your reduced calorie menu and fitness plans, you still may be able to enhance your success with better sleep.
How sleep loss affects weight loss
1) Many hormones are affected by sleep. Leptin and ghrelin are two hormones that can influence appetite. And studies show that production of both may be influenced by how much or how little we sleep. In fact, have you ever experienced a sleepless night followed by a day when no matter what you ate you never felt full or satisfied? If so, then you have experienced the effects of leptin and ghrelin.
For the rest of the article please go to: http://www.examiner.com/x-5544-Houston-Weight-Loss-Examiner~y2009m9d9-Sleep-loss-can-hinder-your-weight-loss
Showing posts with label build muscle lose fat. Show all posts
Showing posts with label build muscle lose fat. Show all posts
Wednesday, September 9, 2009
Sunday, July 12, 2009
How to Lose Fat & Gain Muscle - 5 Secret Truths You Need to Know
By Kevin Yates
If you want to lose fat and gain muscle there are 5 "secrets" you need to know to achieve your goal. Too many times people attempt to build muscle and lose fat at the same time only to be left frustrated by failure in the end.
You may be in this group. The 5 "secrets' I am going to reveal are some of the main reasons why you haven't been able to lose fat and build muscle like you want. There's more to it than simply showing up at the gym and getting a pump.
Perhaps you've reduced your calories and lost some weight only to end up feeling weak and hungry after a few days or a few weeks and unable to maintain your diet. Then you gained back those few pounds you lost and maybe a couple extra.
The purpose of this article is to show you exactly how to lose fat gain muscle and get it done quickly using 5 simple secret strategies that are guaranteed to help you finally build muscle and lose fat. With that said, here are the 5 secrets you need to know:
1. Do NOT train for the pump- Contrary to what the popular muscle building magazines preach month after month, building muscle has nothing to do with the pump. The pump you feel after a hard resistance training workout is from blood rushing to your muscle cells to replenish the "energy" you lost during exercise. But, this is not the primary muscle building mechanism. The way you build muscle is by properly fatiguing your muscles which causes damage to your muscle cells. When your body recovers from this damage it rebuilds your muscle cells stronger to better handle the stress in the future.
2. Know how many calories you need- This is where things get a bit tricky so I'll try to keep it as simple as I can to avoid any confusion. If you want to lose fat you have to burn more calories than you consume. However, you must be careful not to overdo it. Cut calories too much and you also lose precious muscle in the process.
On the other hand, to build muscle you need to consume more calories than you burn so your body has a surplus of energy to add lean muscle. Again, be careful because if you consume more calories than your body can use you only add fat.
I suggest choosing one goal first then once you get to that goal try for your other goal. For example, you could go into a 6-12 week fat loss phase where your main concern is to lose fat and maintain your current muscularity. After you reach your fat loss goal then you shift into a muscle building phase where you try to maintain your current body fat percent (within about 2%-3%) and add as much lean muscle as you want.
3. Balance your calories- In the end, calories in versus calories out determines whether or not you lose WEIGHT. However, it's the type of calories you consume that determines whether or not you lose or gain fat and whether or not you lose or gain muscle. This is very important. You don't simply want to lose weight if you're merely losing muscle, right? And, you also don't want to simply gain weight if you're only adding body fat. So, balance your calories with the proper amounts of carbohydrates, protein and healthy fats.
4. Increase your LBM- LBM (lean body mass) is muscle. Every pound of muscle you have burns somewhere between 15-50 calories per day. When you increase the amount of muscle you carry you burn more calories which means you stay leaner.
5. Do NOT train body parts- This is a huge mistake the majority of people trying to lose fat and gain muscle make. Instead, train hard 3 days per week with a total body workout. Do not go overboard on the volume . You should never train more than 60 minutes per workout at the most. Rather than adding more exercise aim to increase the intensity of your current routine. Intensity is the key that most people miss and is why they struggle to build muscle and lose fat.
I hope this helps you reach your muscle building fat loss goals.
Get this explosive FREE report "7 Weight Loss Secrets Revealed" at: [http://www.yatesperformancetraining.com]Yates Performance Training.com
Article Source: http://EzineArticles.com/?expert=Kevin_Yates http://EzineArticles.com/?How-to-Lose-Fat-and-Gain-Muscle---5-Secret-Truths-You-Need-to-Know&id=1224503
If you want to lose fat and gain muscle there are 5 "secrets" you need to know to achieve your goal. Too many times people attempt to build muscle and lose fat at the same time only to be left frustrated by failure in the end.
You may be in this group. The 5 "secrets' I am going to reveal are some of the main reasons why you haven't been able to lose fat and build muscle like you want. There's more to it than simply showing up at the gym and getting a pump.
Perhaps you've reduced your calories and lost some weight only to end up feeling weak and hungry after a few days or a few weeks and unable to maintain your diet. Then you gained back those few pounds you lost and maybe a couple extra.
The purpose of this article is to show you exactly how to lose fat gain muscle and get it done quickly using 5 simple secret strategies that are guaranteed to help you finally build muscle and lose fat. With that said, here are the 5 secrets you need to know:
1. Do NOT train for the pump- Contrary to what the popular muscle building magazines preach month after month, building muscle has nothing to do with the pump. The pump you feel after a hard resistance training workout is from blood rushing to your muscle cells to replenish the "energy" you lost during exercise. But, this is not the primary muscle building mechanism. The way you build muscle is by properly fatiguing your muscles which causes damage to your muscle cells. When your body recovers from this damage it rebuilds your muscle cells stronger to better handle the stress in the future.
2. Know how many calories you need- This is where things get a bit tricky so I'll try to keep it as simple as I can to avoid any confusion. If you want to lose fat you have to burn more calories than you consume. However, you must be careful not to overdo it. Cut calories too much and you also lose precious muscle in the process.
On the other hand, to build muscle you need to consume more calories than you burn so your body has a surplus of energy to add lean muscle. Again, be careful because if you consume more calories than your body can use you only add fat.
I suggest choosing one goal first then once you get to that goal try for your other goal. For example, you could go into a 6-12 week fat loss phase where your main concern is to lose fat and maintain your current muscularity. After you reach your fat loss goal then you shift into a muscle building phase where you try to maintain your current body fat percent (within about 2%-3%) and add as much lean muscle as you want.
3. Balance your calories- In the end, calories in versus calories out determines whether or not you lose WEIGHT. However, it's the type of calories you consume that determines whether or not you lose or gain fat and whether or not you lose or gain muscle. This is very important. You don't simply want to lose weight if you're merely losing muscle, right? And, you also don't want to simply gain weight if you're only adding body fat. So, balance your calories with the proper amounts of carbohydrates, protein and healthy fats.
4. Increase your LBM- LBM (lean body mass) is muscle. Every pound of muscle you have burns somewhere between 15-50 calories per day. When you increase the amount of muscle you carry you burn more calories which means you stay leaner.
5. Do NOT train body parts- This is a huge mistake the majority of people trying to lose fat and gain muscle make. Instead, train hard 3 days per week with a total body workout. Do not go overboard on the volume . You should never train more than 60 minutes per workout at the most. Rather than adding more exercise aim to increase the intensity of your current routine. Intensity is the key that most people miss and is why they struggle to build muscle and lose fat.
I hope this helps you reach your muscle building fat loss goals.
Get this explosive FREE report "7 Weight Loss Secrets Revealed" at: [http://www.yatesperformancetraining.com]Yates Performance Training.com
Article Source: http://EzineArticles.com/?expert=Kevin_Yates http://EzineArticles.com/?How-to-Lose-Fat-and-Gain-Muscle---5-Secret-Truths-You-Need-to-Know&id=1224503
Saturday, July 11, 2009
Learn To Lose Fat Permanently
By Peter Fitzgerald
If you want to lose fat once and for all without losing muscle, and you want to do it naturally without drugs, lotions, potions or fad diets - then this will be a most important message. It is physiologically impossible to lose fat permanently by starving yourself. Sadly, diets do not help you lose fat; exercise and nutrition are what you need to lose fat. The answer is simple and irrefutable, there is no more effective way to lose fat permanently than to cut out all the fat that comes with eating animals and animal food and dairy products. Some claim that if you eat the right foods, can you lose fat permanently without exercise. The fact is that apart from those genetically gifted, fast metabolism types, it's extremely difficult to lose fat permanently without some exercise.
You can finally lose fat permanently, without impairing your system, without strict programs that only frustrate and end up causing more harm than good. You need a life style change to lose fat you also need to build muscle, as muscles use up more calories from your food for energy.
Permanent fat loss requires patience, persistence, commitment, conviction and a burning desire to protect the body from disease and untimely demise. Our body is genetically programmed to talk word by word, walk step by step, talk word by word, burn calories bite by bite and lose fat ounce by ounce. Your body and brain will rebel mightily against a cut in food supply for the first several weeks but as the addiction wears off, the brain will gradually modify its hunger and cravings signals. Fat Loss through communication with your brain and body is the smartest way to lose excess fat.
Muscle, like every other component of our physical make-up, in relation to weight loss is most important, muscle burns fat all day long, muscle will always be your number one metabolic fat burning machine. The main reason why people get fat is that their daily lives do not include sufficient muscular activity that will maintain their muscle mass intact. To stimulate passive metabolism in muscle mass to burn more than 5 calories per pound of muscle per day you must stretch the muscle under load to a point where the muscle fibre becomes slightly traumatized. The primary cause of fat accumulation is the loss of muscle mass and the resulting lower metabolism. You can learn more about how loose fat, (9 pounds in 11 days) enjoy this great site: http://www.mixedherbs.com
The psychology of permanent fat loss...Goal setting and motivation tactics that program your subconscious mind for massive success...Follow this "secret mental training formula" and you'll be practically "hypnotized" into eating properly and working out consistently. The best way to put muscle on is through strength training. You will burn more calories training multiple body parts, and as a result accelerate your metabolism, losing inches, toning your body and burning body fat. The body functions as a unit- training it otherwise can possibly lead to injury and inconsistent results. If you do the right combination of good food choices, resistance training, and interval training, you will start to see yourself losing total body fat.
I hope you found you found these tip useful. You can learn more about how loose fat, (9 pounds in 11 days) enjoy this great site: http://www.mixedherbs.com
The above information is the result of extensive research and the personal experiences of the writer. This article may be reproduced, provided it is used in its entirety with no alterations to text or links whatsoever. Copyright: Peter Fitzgerald 2008
Article Source: http://EzineArticles.com/?expert=Peter_Fitzgerald http://EzineArticles.com/?Learn-To-Lose-Fat-Permanently&id=1153220
If you want to lose fat once and for all without losing muscle, and you want to do it naturally without drugs, lotions, potions or fad diets - then this will be a most important message. It is physiologically impossible to lose fat permanently by starving yourself. Sadly, diets do not help you lose fat; exercise and nutrition are what you need to lose fat. The answer is simple and irrefutable, there is no more effective way to lose fat permanently than to cut out all the fat that comes with eating animals and animal food and dairy products. Some claim that if you eat the right foods, can you lose fat permanently without exercise. The fact is that apart from those genetically gifted, fast metabolism types, it's extremely difficult to lose fat permanently without some exercise.
You can finally lose fat permanently, without impairing your system, without strict programs that only frustrate and end up causing more harm than good. You need a life style change to lose fat you also need to build muscle, as muscles use up more calories from your food for energy.
Permanent fat loss requires patience, persistence, commitment, conviction and a burning desire to protect the body from disease and untimely demise. Our body is genetically programmed to talk word by word, walk step by step, talk word by word, burn calories bite by bite and lose fat ounce by ounce. Your body and brain will rebel mightily against a cut in food supply for the first several weeks but as the addiction wears off, the brain will gradually modify its hunger and cravings signals. Fat Loss through communication with your brain and body is the smartest way to lose excess fat.
Muscle, like every other component of our physical make-up, in relation to weight loss is most important, muscle burns fat all day long, muscle will always be your number one metabolic fat burning machine. The main reason why people get fat is that their daily lives do not include sufficient muscular activity that will maintain their muscle mass intact. To stimulate passive metabolism in muscle mass to burn more than 5 calories per pound of muscle per day you must stretch the muscle under load to a point where the muscle fibre becomes slightly traumatized. The primary cause of fat accumulation is the loss of muscle mass and the resulting lower metabolism. You can learn more about how loose fat, (9 pounds in 11 days) enjoy this great site: http://www.mixedherbs.com
The psychology of permanent fat loss...Goal setting and motivation tactics that program your subconscious mind for massive success...Follow this "secret mental training formula" and you'll be practically "hypnotized" into eating properly and working out consistently. The best way to put muscle on is through strength training. You will burn more calories training multiple body parts, and as a result accelerate your metabolism, losing inches, toning your body and burning body fat. The body functions as a unit- training it otherwise can possibly lead to injury and inconsistent results. If you do the right combination of good food choices, resistance training, and interval training, you will start to see yourself losing total body fat.
I hope you found you found these tip useful. You can learn more about how loose fat, (9 pounds in 11 days) enjoy this great site: http://www.mixedherbs.com
The above information is the result of extensive research and the personal experiences of the writer. This article may be reproduced, provided it is used in its entirety with no alterations to text or links whatsoever. Copyright: Peter Fitzgerald 2008
Article Source: http://EzineArticles.com/?expert=Peter_Fitzgerald http://EzineArticles.com/?Learn-To-Lose-Fat-Permanently&id=1153220
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