Now that you know a little bit about my background and what makes me an authority on the topic I am going share tips with you so that you may improve your own lives.
The first tip is to sleep at least 8 hours a night because it keeps your hormone levels in balance and helps to burn fat and repair muscle.
The second tip is to do weight training at least 3 times a week. But, keep it short because going for a period of more than 2 hours will only hinder your gains.
Now you are probably wondering what exercises you should do and I would recommend that you stick to compound lifts such as the ones listed below because they work many muscles all at once which means less time in the gym, more calories burned, and finally more muscle fibers broke down. I would recommend that you do.
Day A- Power Cleans, Bench Press, and Chin Up's
Day B- Deadlifts, Squats, and Overhead Press
Be sure to alternate days in this form, A being day 1, B being day 2 and x being a rest day
Week 1. A x B x A Continue to alternate workouts like this for following weeks
Week 2. B x A x B.
Week 1. A x B x A Continue to alternate workouts like this for following weeks
Week 2. B x A x B.
*You should do 5 sets of 5 reps for each exercise with the exception of deadlift which should be 1 set of 5 reps.
Going to the gym will only get you so far which is why it is important to have good nutrition to help speed up your muscle gain/ weight loss goals.
Steps to Proper Nutrition:
1. Use a calorie calculator to determine the amount of calories that your body uses daily such as this one http://www.freedieting.com/tools/calorie_calculator.htm and begin to keep your calories at or under this amount.
2. After you start eating the right amount of calories progressively make changes to your diet to include more whole and nutritious foods.
3. Keep your streak going and reach your goals.
1. Use a calorie calculator to determine the amount of calories that your body uses daily such as this one http://www.freedieting.com/tools/calorie_calculator.htm and begin to keep your calories at or under this amount.
2. After you start eating the right amount of calories progressively make changes to your diet to include more whole and nutritious foods.
3. Keep your streak going and reach your goals.
The next area of weight loss / muscle gain that I want to talk about is motivation. Because it seems as if the hardest part is not getting the initial motivation to start but getting it to keep going.
Some tricks that I advise using:
1. Set goals for yourself so you will be focused on achieving the next thing.
2. Tell other people your goals so that positive peer pressure will keep you going.
3. Don't forget to look back and see the progress you have made.
4. Tackle your goals with friends that can help to motivate.
1. Set goals for yourself so you will be focused on achieving the next thing.
2. Tell other people your goals so that positive peer pressure will keep you going.
3. Don't forget to look back and see the progress you have made.
4. Tackle your goals with friends that can help to motivate.
Finally the last aspect of weight loss / muscle gain that I would like to tell all of you about is not to buy many supplements with the exception of a multivitamin from a reputable brand, some protein powder if you don't eat enough protein, fish oil to help with fat loss and overall health, and finally some melatonin to help you sleep better which will help you to lose fat and build muscle.
I hope that this article helps all those who read it to achieve their weight loss or muscle gain goals contact me if you have any questions and I will try to help.
I hope that I have helped all of those wanting to lose fat or gain muscle if you have any questions feel free to check out my squidoo and leave me a comment or suggestions on how I can improve it. http://www.squidoo.com/how-to-lose-weight-the-easy-way2
Article Source: http://EzineArticles.com/?expert=John_J_Hoolihan
