If you are bodybuilding or trying to lose weight it is beneficial if you can gain muscle mass, this is so because muscle consumes far more calories than fat and hence will cause you to lose weight. There are various means you can utilize to make this occur. Following are several things you can do to realize rapid weight loss and low body fat.
To keep your metabolism pumped, eat a balanced diet. The best dietary ratio would consist of 35 percent protein, twenty percent fat, and forty five percent carbohydrates, in the form of complex carbohydrates. This is the best ratio to maintain good insulin and blood glucose levels.
Try to eat six small meals per day, be a grazer not a gorger. This will boost your energy level and keep your blood sugar levels well controlled without any spikes or valleys.
If you have discovered the caloric intake your body requires to maintain your weight, reduce that by five hundred calories per day on week days, and increase it by seven hundred calories on the weekend. This will enable you to lose fat but not bog down your metabolism.
Muscle mass weighs more than fat. As you increase your muscle mass, you may actually weigh more on your scale. Determine your progress by measuring your weight and body fat composition on a regular basis. Go by how you look, not by what the scale tells you. We are basically trying to lose fat cells, not necessarily quick weight loss. However, your overall body weight may increase due to the higher density of muscle versus fat.
Do not rely solely on cardiovascular workouts to reduce fat. All you will accomplish is losing fat and muscle. You must perform resistance weight training in order to experience a corresponding muscle mass increase. This, in turn, will burn more calories and fat.
Do a 30 minute aerobic workout when you first get up – before you eat. At this time of day the glycogen stores in your liver are low, so your body will utilize body fat as energy.
Drink a lot of water each day. It helps control your appetite. It also helps flush the fat from your system. Also, as your body utilizes fat, your body needs water to remove the by products of fat metabolism. Figure one ounce of water for every 0.66 pounds of body weight. Consider drinking ionized water to maintain your electrolyte balance. Wade Lightheart, CSNA, three time Canadian Natural Bodybuilding Champion says he came out of retirement and returned to championship form by drinking plenty of water.
Get adequate sleep, between 8 to 9 hours a night. Lack of sleep tends to make you gain weight, due to increased cortisol levels. Cortisol tends to make the body store fat! In addition, it serves to reduce levels of testosterone, which is a primary anabolic hormone.
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