what are good ways to lose weight and build muscle fast?
i work out every day with wieghts about an hour and run about 30-40 min.
Im a lineman for my schools high school team and i want 2 lose weight and gain muscle super fast.any sugestions
Trigger eating
Much of the eating we do when we aren’t hungry, or the cravings we have, is a habit-like response to a variety of triggers. These can be external, such as the sight or smell of food, or internal and emotion-led, such as a response to stress, anger, boredom or emptiness.
November 19th, 2009 at 4:28 pm
Working out is the easy part. Hard part is a diet. Without a balanced diet you can workout all you want and might loose some weight but won’t build as much as possible in muscle tissue. Also, you have to give muscles time to grow. All of the bodybuilders you see on TV and magazine ads don’t get that huge overnight, it takes years and patience. Everyone is different.
These are my suggestions for diet: I personally like high protein, less carbs, and some healthy fats in diet; aprox. 50% protein, 40% carbs, 10% fat. Popular prefered method among bodybuilders is 40%40%20% respectively. This diet can be difficult due to foods eaten, especially if you want to lean up. I eat a lot of egg whites (Best life egg whites are my preferred), chicken breast, turkey breast (Costco actually has pre-cooked turkey quite lean in packages), some beef 96% lean (not too much due to fat content). For carbs, you want rich carbs such as whole wheat, brown rice, potatoes. Avoid foods with lots of sugars, still consume some such as fat free milk, fruits (oranges, apples, berries, and so forth) limited half-portions. Make sure to eat your vegies, don’t skip out on those. For fats eat healthy fats such as almonds.
Also, split your portions into about 5-6 portions a day in smaller sizes. For example, I am about 178 lbs and I eat aprox. 350 calories a meal X 6 meals.
Secondly, you can split your exercising several different ways. I like to work out each body part twice a week, giving it time to recuperate.
This is my sample routine: Days 1 & 4: Chest and Triceps
Days 2 & 5: Back, Biceps, and Stomach
Days 3 & 6: Legs and Shoulders
Day 7: Rest (Go to the gym for 45 min treadmill)
Your body gets used to the same regiment day after day, so don’t be afraid to switch things up. You might change the order of exercises, change exercises, change how you execute exercises (superset, drop-set, etc.) Keep the body guessing + you don’t get bored with the same old stuff.
Hope this helps
Mario
References :
A great resource site: http://www.bodybuilding.com
November 19th, 2009 at 5:13 pm
Stay clued up
Knowledge is power. By arming yourself with the facts about healthy diet, and ignoring the fads, you are more likely to build confidence in your abilities and achieve your weight loss goals.
WLR can help! Long term weight control is about being realistic, and enjoying healthy eating and exercise habits for life – and reaping all the benefits.
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November 19th, 2009 at 5:59 pm
Eat Healthier Fats -the latest research shows that it’s not so much fat itself that is the problem when it comes to health and weight loss, but the kind of fat. In general, it’s a good idea to avoid trans fats, which are found in many junk foods, margarine, partially hydrogenated vegetable oils and commercial sweets such as cakes, cookies and donuts (you can find healthier, organic versions of these products).
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November 19th, 2009 at 6:33 pm
Trigger eating
Much of the eating we do when we aren’t hungry, or the cravings we have, is a habit-like response to a variety of triggers. These can be external, such as the sight or smell of food, or internal and emotion-led, such as a response to stress, anger, boredom or emptiness.
References :
November 19th, 2009 at 6:45 pm
Build in some fave foods
It’s fine to build some fave foods into your healthy diet plan. Successful slimmers do it as it helps them avoid feeling deprived. Make sure you choose quality foods that you really feel like eating (do you fancy sweet, savoury, crunchy, creamy at that time?), sit down, eat slowly and savour them.
References :
November 19th, 2009 at 6:50 pm
Be active
Being more active and staying that way is one of the key strategies for long term success. Finding something you enjoy, and can fit into daily life helps ensure you keep it up. Walking suits many people (see below), but gardening, dancing, team sports, gym workouts, martial arts, any active hobby all count. Doing it with someone else boosts motivation too.
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November 19th, 2009 at 7:33 pm
Pay Attention to What You Drink -beverage consumption can be at least as important as food when it comes to your weight. The best thing to drink is pure water. After that, stick to pure juices (in moderation; many juices like apple are healthy, but contain lots of sugar; even natural sugar can be fattening in large quantities), green tea, which has antioxidants that may help with weight loss, and herbal teas.
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November 19th, 2009 at 7:50 pm
Drink up.
“If people want to keep their nutrients in balance, they need to drink plenty of plain, unflavored water every day,” says Judy Dodd, R.D., past president of the American Dietetic Association. Water not only acts as a solvent for many vitamins and minerals but also is responsible for carrying nutrients into and wastes out of cells, so the body functions properly. As a rule of thumb, you should drink a half-ounce of water for every pound of body weight daily, unless you’re very active, in which case you should increase your water intake to two-thirds of an ounce per pound of body weight daily. So if you weigh 100 pounds, you should drink 50 ounces of water a day as a minimum
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November 19th, 2009 at 7:59 pm
Don’t be so sweet.
Numerous studies have linked table sugar to increased calorie consumption. While sugar doesn’t do as much dietary damage as fat, you’ll find that when you eat sweets, you simply want to eat more… of everything. Not only that, but sugar also makes your body excrete chromium, and chromium is a mineral that helps your body build calorie-burning lean tissue – so you want to keep your chromium levels up.
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