Diet And Exercise Tips To Lose Fat And Gain Muscle

Many people who want to lose weight focus most of their efforts on decreasing the numbers on the scale and neglect the importance of losing fat while gaining muscle. By developing a diet and exercise regimen that focuses more on fat loss and muscle gain, you will be healthier and less focused on the scale.

Focus On Lean Protein And Healthy Fats

Lowering your overall carbohydrate intake is a better strategy than focusing purely on calories. Since your body utilizes carbohydrates to create glycogen for energy, excess carbohydrates in your diet may go unused and are simply stored as fat. To encourage your body to use fat as an energy source, you should decrease your carbohydrate intake so there is less glycogen readily available for energy.

When you consume carbohydrates, they should be from non-starchy vegetable sources. Although whole wheat products, fruits, and starchy vegetables are wholesome foods, they are still loaded with carbohydrates and should be consumed sparingly. The bulk of your diet should be lean sources of protein and vegetables. When you choose vegetables, select high fiber options. The combination of protein, healthy fats, and fiber will also help keep you full longer.

Start Strength Training Early

When you are starting to exercise, doing simple cardio, such as walking or swimming, is fine. You should add a strength training program two to three times per week to start. As you become more comfortable and stronger, you should aim to do strength training exercises on alternating days. Many people who are serious about gaining muscle choose to do their strength training workout first to deplete their glycogen stores before doing cardio. In theory, once your glycogen stores are depleted, your body will use fat for energy during your cardio. A good option when you are new to exercising or do not have time for multiple workout sessions is to attend classes or use workout videos that combine both elements. Many exercise programs combine resistance training or weights with dance or other aerobic activities.

Integrate Supplements

There are numerous supplements available to help if you are lacking in any part of your weight loss strategy. For example, if you often struggle with having enough stamina to make it through workouts, you may want to consider green tea extract or ginseng. To help with your diet, you may want to try carb blockers, such as white kidney bean extract. Cinnamon can be used in supplement or spice form to help with regulating blood glucose. If you have diabetes or insulin resistance, adding cinnamon may help stabilize your blood glucose and make it easier to keep hunger at bay.

Amino acids are often used by bodybuilders to help supplement their protein intake. If you have a difficult time incorporating enough protein while staying within your calorie allowance, amino acid supplements can help. Since amino acids are the building blocks for muscle, they are important to help you increase your muscle mass.

Losing weight is more complex than simply eating less and exercising more. You want to decrease your body fat while increasing muscle mass to improve your overall health. Having a basic strategy can help you reach your goals faster.