Welcome to PumpAuthority.com! Our main goal here is to help you find the answers to to questions you might have about bodybuilding, nutrition and muscle building supplements. Below we have a complete guide on what it takes to change your physique and get the body you’ve always wanted. Read on!
A beautiful physique means you have a toned and well-sculpted body that’s cut in all the right places. But let’s face it, it’s not easy to achieve. If you’ve reached a certain age and suffer from excess fat in the body, it’s extremely difficult to lose fat and build lean muscle at the same time.
In order to lose fat, you must lower your daily calorie intake. But to gain muscle, you must increase it – which means both things contradict each other. Does this mean that losing fat and gaining muscle at the same time is impossible?
The answer is no – it’s not impossible and it can be done. With the right diet, cardiovascular exercises, strength training, and the right supplementation, losing fat and gaining lean muscle mass at the same time can easily be done.
The Diet for Fat Loss and Muscle Gain
Nutrition plays one of the key roles in losing fat and gaining muscle. Without proper nutrition, all your efforts at the gym will be futile. Any workout or any exercise regimen starts with the right diet. Here are the top tips to help your body break down fat and build muscle while doing it:
Drink Plenty of Water
Water is very crucial in your quest to achieve your desired physique. While you can survive for a month without food, you can’t survive a week without water. When you exercise, you lose minerals through sweat, and water replaces those lost body essentials to give you back the energy you need to keep moving. A gallon a day is highly ideal when you’re on the quest for a better body.
Drinking water before eating your meals is also an effective way of eating less calories due to water’s ability to make you feel full.
Avoid Processed Foods
This means you have to get rid of any processed foods in your pantry – junk food, hot dogs, canned goods, and just about everything else that isn’t fresh. Processed foods contain large amounts of ingredients that are foreign to the body, which means they’re hard to absorb and can cause negative effects to your health. In order to lose fat, you must avoid the foods that cause fat to form in the first place.
Avoid sugars that increase your blood sugar level and in turn make fat – instead, look for healthier alternatives like honey.
Carbohydrates are actually needed by the body for energy, but they’re also the #1 cause of fat formation. You don’t have to get rid of carbs completely – you just have to choose good carbs for your diet. Good carbs include brown rice, wheat, whole grains, sweet potatoes, and foods that are full of fiber. Anything white, though, is highly prohibited when you need to lose fat.
Eat Healthy Fats
As with carbs, you don’t have to get rid of fat from your diet completely. There are good fats and there are bad fats – the key is to know what the good fats are. The common notion in eating a balanced diet is to eat fat-free. However, your body actually needs fat to make hormones and keep the enzymes for fat-burning working. Common healthy fats are found in avocadoes, olives, salmon, tuna, sardines, peanuts, flaxseed, and olives.
Load with High Protein Food
Bodybuilders consume large amounts of protein on a daily basis. Proteins are amino acids that make up the building blocks of muscles. Without protein, your body won’t make muscles at all. When you strength train, your body is in a catabolic state – which is the body’s way of breaking down muscles, and you need protein so your body can have the ability to put your body back to anabolic state – where it starts to rebuild stronger and bigger muscles.
Load up on proteins and get them from lean beef, beans, chicken, ground meat, eggs, turkey, fish, and Greek yogurt.
Eat 5-8 Small Meals per Day
Eating smaller meals throughout the day rather than eating 1-2 large meals is more effective in helping you lose fat. Eating every 3 hours keeps your body in a healthy metabolic state throughout the day, helping you burn more calories efficiently.
Skipping meals and starving yourself is also highly ineffective in trying to lose fat because it actually does the opposite of what you want. Starving actually makes your body store fat as a defense mechanism, since it doesn’t know when the next meal is going to come – it compensates for the lack of food in your body.
You can still eat large meals as long as you continue to snack in between them throughout the day.
So now that you know what to eat, how to eat, and what to avoid, the next step to losing fat and gaining muscle is exercise – through cardio and strength training.
Cardiovascular or aerobic exercises involve physical activities that increase the heart rate. There are many ways to improve your cardiovascular fitness but if you’re just starting out, running or jogging on a treadmill for 30 minutes 3 to 4 times a week is enough to get you started.
When you’ve conditioned your body to adapt to this regular exercise routine – about a week after your first cardio – it’s time to increase the intensity and begin to actually lose fat. The more intense your cardio workout is, the more fat you lose.
Intense cardio means you start jogging and progress to sprinting within 30 minutes of your exercise. Simply walking for 30 minutes won’t do – as it won’t burn fat. And simply riding on a stationary bike while reading a newspaper won’t make you lose fat, either.
Intense cardio workouts mean that you sweat, you pant, and you turn red with complete intensity. You have to give it your all or else you won’t lose fat at all. You can warm up for 5 minutes, do some intense running for 20 minutes, and cool down for the next 5 minutes.
You burn the majority of your calories during cardio exercises so lose the most fat by making those 20 minutes the most intense part of your day.
You can also split the 30 minutes to 2 15-minute intense cardio workouts per day. Run for 15 minutes in the morning and run again for another 15 minutes in the afternoon or evening. It’s less the time but double the fat loss.
If you don’t want to go to a gym and you don’t have a treadmill, you can run in your neighborhood or just about anywhere. But if you want a fun way to do cardio, you can take up a sport such as soccer, basketball, or any sport that requires you to run around for the majority of the time you’re playing.
Exercising through sports allows you to work out longer since you’re actually enjoying running around playing with other people. No matter how tired you get, your mind will focus on winning the game rather than completing your 30 minutes of cardio.
Other ways to do cardio exercises is through dancing and jump rope.
Strength training is the single-most effective way of building muscle. Strength training helps to burn fat, burn calories, and keeps the metabolic rate high. It’s also good for your health as it strengthens your joints, improves endurance, improves bone density, increases testosterone levels, and lowers cholesterol levels.
The science behind strength training is simple. In order for your muscles to grow, they must be broken down first. When you lift weights, you are applying “trauma” to the fibers of your muscles. When this happens, your satellite cells come to the rescue and repair those fibers by fusing them together, creating new muscle proteins that are bigger and stronger. And thus, strength training gives your body bigger muscles that give you that toned and defined physique.
The common kinds of strength training are squats, the bench press, the overhead press, and the deadlift. Weight lifting is the easiest method to add muscles but it should be done gradually – starting with light weights and progressing into the heavier lifts.
If you want to work out at home, you can easily buy barbells in different weights, as well as resistance bands that you can use in any space.
Here are some tips for an effective strength training:
Train 3-4 Times a Week
Pump iron at least 3 times a week. Do not workout for 3 days in a row – you must have alternating days in between so your body has the ability to rest and recover. When you’ve progressed to heavier weights, you can add more days to your workout, until you can train for 6 days every week – making it a daily habit.
Aside from lifting weights, one way to strength train is through plyometrics. You get to use your own body to build muscle and incorporate cardio into the mix – it’s hitting 2 birds with one stone. Cross training allows you to work on different parts of your body so you’re not just working on your arms but your entire body – the upper and lower extremities as well as your core muscles.
Cardio alone will not build you muscles, and likewise, strength training won’t give you the endurance to last through any training program. You need cardio to lose fat and gain stamina and endurance, and you need strength training to tone those muscles.
Muscle Building Supplements
Together with good nutrition, cardio exercises, and strength training, one of the best and easiest ways to lose fat and gain muscle is through the help of muscle building supplements.
Muscle building or bodybuilding supplements, as they are more popularly known, are often used by bodybuilders and athletes. However, those who want to achieve a toned physique can also take advantage of the effects of these supplements. Benefits include increased athletic performance, promote weight loss, and enhance the effects of exercise.
The most popular muscle building supplement are protein shakes, consumed by individuals before and/or after workouts. Containing loads of protein, the use of protein powder is the easiest and fastest way to get that much needed dose of amino acids that are essential for effective lean muscle building. Not everyone can have all day access to high protein food – making protein shakes very convenient and highly effective in building lean muscle mass.
HGH Buying Guide
We have put together a detailed guide on Human Growth Hormone. If you’ve ever was curious to learn more or if you are interested in buying HGH than this guide is for you. In this guide we get into detail on HGH History, Benefits, Side Effects and Comparison of HGH Pills vs Injections. Head over to our Guides Section to read more.