Eight Healthy Ways to Burn Fat and Build Muscle
There are many ways to be thin
and muscular, but in order to be healthy as well, a balanced diet and
exercise are essential. Many people believe that if they eat very
little, they will burn more fat. This however is not true, when you
don't eat enough your metabolism slows down, because your body thinks
you're starving and it needs to make the most out of the fat that is
already stored in it. Another thing that can happen if you don't eat
enough is you can get gastritis. Gastritis is an irritation of the
lining of the stomach, which can result in an ulcer and ultimately
stomach cancer if it is not taken care of. Protein and Carbs are also
essential if you wish to burn fat and build muscle. So now that we have
covered the basics let's take a look a few tips:
1) Drink at least four cups of
green tea a day (this does not count toward your minimum water
consumption requirements which is about half a gallon a day). Green tea
accelerates your metabolism, which in turn helps you burn more fat.
2) Do not exercise every single day, because your body needs time to recover and build muscle.
3) Exercise. To build muscle you
must life weights. Men should use higher intensity and do less
repetitions and women should use less intensity and do more repetitions.
Cardio exercise (running, jogging, etc.) is important, but after 30
minutes you will start to burn muscle rather that fat. So limit your
self to 30 minutes a day.
4) Sleep. In order for your whole
body to function properly you need at least 7 to 8 hours of sleep. You
should not consume food 3 to 4 hours prior to going to bed, because if
you do your body will still be partially awake while it is digesting the
food. You won't wake up refreshed and ready for your day if you do not
follow this advice.
5) Protein Supplements. Protein
helps you build muscle. The best time to take your protein supplement is
right after working out.
6) Carbs. To avoid feeling light
headed or dizzy, it is necessary to consume carbs before a workout. A
granola bar, or slice of bread with peanut butter will do.
7) Do not use white sugar, bread,
pasta, or rice. Wheat pasta, wheat rice, brown sugar and brown rice are
acceptable, but should still be used in moderation. Wheat flour
tortillas are also acceptable in small quantities.
8) Eat plenty of fruits and
vegetables. You can eat them as much as you want with a few exceptions.
Such fruits and vegetables as bananas and potatoes are healthy, but
should be consumed in moderation to avoid weight gain.
Note: As you
build muscle, your weight will increase, so don't pay so much attention
to the scale. The weight you will gain will be pure muscle, not fat.
The wonderful thing about,
combining exercise and a healthy diet, is that once you start building
muscle, the muscle will in turn burn more fat! Follow the healthy diet
and exercise tips above and soon you will be on your way to a thinner
and more toned you!
