How do you lose fat and build muscle?
well I’m a pretty big guy, and want to loose weight and build muscle because I’m on my schools wrestling team. I lift and am starting a diet, and I want to know if there is a way to increase muscle and weight lose really fast. I weigh 260 and am pretty strong, but I want to cut down to 189 by next november. Any suggestions? Thanks
October 21st, 2010 at 5:45 pm
drink lots of water and protein shakes. Exercise 4 days a week eats lots of fish and chicken Jog as often as possible early morning if possible
October 21st, 2010 at 6:40 pm
Hey, I wrestle too. 😀 Except you weigh more than twice my weight.
Just reduce the number of calories you consume and do aerobic activity that will burn off lots of calories. Basically, you need a deficit.
October 21st, 2010 at 6:53 pm
Don’t cut carbs or calories or fats. Eat foods that build muscle and burn fat. Avoid foods that make you fat like no-fat milk and lean meat. See site below so you can learn what foods make you strong and what foods make you fat. Salt has no calories but makes you fat according to the governor of CA.
October 21st, 2010 at 7:47 pm
Some form of Static Contraction is the most effective way I know of to achieve this goal.
According to numerous studies, intensifying the muscle use in weight lifting by weight, timing and achieving a relaxing state will stimulate much better muscle growth and fat loss than the traditional fitness and diet plans currently in vogue.
http://www.precisiontraining.com/index.cfm?bookID=9
Peter Sisco and John Little’s approach.
http://www.isofitness.com/
now known as one30fitness in at least one area…
http://www.one30fitness.com/index.html
and make sure you read the articles link on the isofitness.com site. These folks use cutting edge equipment that is continually adjusted by the personal trainer that stays with you every minute of the 20-30 minute weekly routine. They work your muscles to total exhaustion, and you need to leave them alone and not workout again so they can rebuild flabby tissue into fat-burning toned muscle.
More cost effective approach:
Jorge Cruise 12-second sequence is based on some of the research used by Isofitness, see a video of this technique in action, read his book and/or visit his website, http://www.12second.com. Jorge recommends combining this style of training with his 3-hour diet, in which you eat every three hours as a means of signalling your body to release fat.
http://blog.jorgecruise.com/2008/01/12-second-sequence-group-demo-with.html
Minimize cardio, which can shift you out of muscle building and into muscle burning. Don’t do more than 20 minutes at a time. Let your newly formed muscle and a frequent light eating schedule to burn off fat and allow new muscle to form.
Jim Karas makes a case for this approach in his book, the Cardio-free diet.
Even Tom Venuto, practically the biggest/most successful fitness guru on the net, agrees that body builders know better than to try to build muscle while trying to burn it off aerobically.
October 21st, 2010 at 8:15 pm
Cardio, diet, and lift. If you aren’t a big runner start with 20 minutes(at the very least) of cardio 3 times a week, anything under 20 isn’t really a benefit to you, or maybe run a mile 3 times a week? Try looking up some “cutting” diets, I’ll post a link below. They’ll have all the foods you need to stray away from. And just lift hard. Wont happen overnight, but you’ll definitely see some improvement come november. Good luck.
October 21st, 2010 at 8:19 pm
I found this on Yahoo Health
I hope it helps
It is a time-honored tradition to make resolutions at this time of year. If your resolution is to lose weight – and keep it off, then keep reading! Here are six simple tips that will have you losing weight in a balanced and healthy way.
1. Lose weight with water.
Water is essential for everybody – it is also the key to losing weight. If you haven’t been drinking enough water, your body has developed a pattern of storing water. This water retention equals extra unwanted weight.
By drinking more water, you are not only flushing out toxins, you are also teaching your body that it no longer needs to store water. Drink at least 60 ounces of water (about 8 glasses) a day. Boil water and sliced lemons, and drink this throughout the day to help with fluid retention. If you are still not sold on the merits of water, try this on for size: water is a natural appetite suppressant.
2. Soup up your weight loss program.
A simple dietary change will have you shedding pounds: eat a bowl of soup at least once a day. Nutritious, low-salt soups will nourish you as they flush waste from your body. People who eat a serving of soup daily lose more weight than those who eat the same amount of calories but don’t eat soup. Go for homemade soup whenever possible, as canned soups are loaded with salt and chemicals.
3. Eat early to keep weight off.
The human body follows a circadian rhythm, which means that the same foods eaten at breakfast and lunch are processed differently than when eaten at dinner. Studies show that when you eat your daily protein and fat at breakfast you tend to lose weight and have more energy; however, eating the same things at dinner tend to increase tendencies toward weight gain. I suggest that you eat your last meal of the day by 7 p.m.
4. Eat smaller meals, more frequently.
Follow an eating schedule with five little meals every day. Eating steadily through the day keeps you from becoming famished and overeating at your next meal. Make a low-fat trail mix from raw almonds, pumpkin seeds, dried plum, and apples and have it available at all times to avoid the tempting lure of high-calorie snacks.
5. Adopt a balanced approach to your diet.
Most of the fad diet programs out there nowadays are extreme in a few recommended foods, or else deprive the body of food altogether. This works in opposition to our metabolism and the results usually don’t last, producing a yoyo effect that depresses your metabolic function – not to mention your self-esteem. We are natural beings that need a balance of nutrition from all sources.
Your diet should consist of a balance of organic sources of lean protein, complex carbohydrates, whole grains, legumes, nuts, fruits, and vegetables. Instead of white rice and pasta, opt for brown rice, bulgur, millet, or buckwheat.
Eat more green, chlorophyll-rich foods such as broccoli, kale, spinach, and asparagus. Eliminate candy, sugar, soda, and all simple sugars from your diet. Excess sugar ends up being stored as fat in your body, which results in weight gain. Also, keep dairy to a minimum because most dairy products are high in saturated fat. Avoid fatty foods, processed or fried foods.
6. Walk off the weight.
The No. 1 cause of weight gain is inactivity. Physical activity is the key to speeding up your metabolism and burning excess calories. The best way to be physically active is to use your legs! Walk as often and as long as you can. Always take the stairs instead of the elevator.
Step outside during your break at work and take a walk around your building. Consider joining a local hiking club. Try taking a walk 30 minutes in the morning or 30 minutes in the early evening.
I hope this article helps you shed some pounds and add on the years! I invite you to visit often and share your own personal health and longevity tips with me.
May you live long, live strong, and live happy!
-Dr. Mao