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The Fundamentals of staying
fit
The big three for:
Building muscle size and
losing body fat
Weight
Training
Strength training is a
crucial factor in losing body fat.
Not only does it make your body and bones
stronger, it also helps to raise your
metabolism so you burn more calories all day
long. For those wanting to lose weight, make
sure your workouts are balanced between
cardio and lifting weights. Keep your reps
between 10-16, lift enough weight so that
your last rep is difficult (not impossible)
and don't be afraid of heavy weights (women
included).
If you want to gain
weight, focus on your strength training
workouts for building muscle. Use
enough weight that you can only complete
between 6-8 reps of each exercise (use a
spotter!) and make sure you give your
muscles time to rest, recover and grow.
Cardio
Cardio, like weight
training, is crucial for losing body
fat. Pick any time of day, any
activity--as long as you get your heart
within your target heart rate zone and
workout for long enough (20-30 minutes) to
get the benefits. How much cardio you do
depends on what you're trying to accomplish:
If you're goal is
building muscle, keep your cardio at
about 20-30 minutes, 2-3 days a week to keep
your heart in shape without burning too many
calories.
If you're trying to
lose body fat, start with 3 days of cardio
(if you're a beginner) and work your way up
to 4 or 5 days a week for 30 to 45 minutes
of activities such as running or walking
Note: None of the above
is going to work unless you're eating right.
Healthy
Eating
If you want to keep
building muscle, you should be eating
more calories than you burn. The key is not
just to add calories to your diet but
healthy calories. Extra calories, called
empty calories will only lead to an
increased risk of heart disease and
diabetes. You need to be just as careful
about eating to gain weight as you do about
losing weight. For gaining muscle mass you
can’t go wrong by adding protein calories to
your daily food intake.
If you’re goal is
losing body fat, you need to take in
less calories than you burn. The key is to
gradually reduce your calories so that your
body can adjust and continue to operate as
well as burn extra calories. Most
bodybuilding experts generally recommend
that you lose no more than 1 to 2 pounds a
week. Any faster than this and you run the
risk of burning muscle tissue. Quick weight
loss also tends to be short-term and quickly
regained.
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