Today’s health tip is not just for athletes trying to turn fat into high performance muscle. It’s for anyone who has ever looked in the mirror and seen that annoying, or vastly unsightly fat bulge that refuses to vacate the premises–YOUR premises.
You starve yourself, double your exercise program, but four weeks later you look in the mirror, and there it is–that bulge, boldly claiming it’s permanent residence on your otherwise beautiful body! It’s time to give the bulge its final eviction notice and send it permanently so far off you’ll never see it again!
Yes, the time has come. But how? We’ll help you solve this dilemma, and give you a new bulge-fighting weapon in today’s TommyK Health Tip:
“Top 7 ways to send your body fat bulge packing…permanently.”
Actually, fat can’t be turned into muscle. The process is to burn fat and simultaneously build muscle. Here are 7 important ways to do this:
1) Burn Fat Through Cardiovascular Exercise
Engage in some sort of cardiovascular exercise 3-5 times per week for 30-60 minutes per day (sustained, continuous, high intensity exercise such as swimming, running, walking, tennis, bike riding, mowing your lawn, walking the golf course…etc.). Cardio will burn a lot of calories which will force your body to use fat stores for energy.
According to the American College of Sports Medicine you need to get 200-300 minutes of cardiovascular exercise per week, or 40 minutes per day for 5 days, to loose and maintain weight loss, however not all experts agree on this number. Depending on your body type and the amount of body fat you want to loose, there are various cardio routines that can assist you in your fat burning goals; consult with a personal trainer to determine what routine will work best for you.
2) Build Muscle
Building muscle is only possible by pushing your muscles further than what they are used to. Only by overloading them will they respond and eventually get bigger and stronger. You can use free weights, machines or even body weight for push ups, pull ups and sit ups.
Adhere to a weekly regimen that targets all major muscle groups, three to five days per week. The amount of muscle mass you want to develop will determine the amount of weight you incorporate into your training regimen. Consult with a certified personal trainer to develop a weight training program that fits your individual muscle building goals.
The Quality of What You Consume Makes a Huge Difference
Because every individual responds differently to dietary changes, it is best to talk with a nutritionist about your fat loss and muscle building goals.
3) Consume Less Calories Than You Burn
Create a calorie deficit. To burn fat you need to eat less calories than you burn. Only through this calorie deficit will your body begin to use its stored fat reserves as energy and you will see your body fat percentage start to decrease.
4) Stay hydrated
It is always important to stay hydrated, but even more so when you are participating in regular physical activity. Drink at least six eight ounce glasses of water during the day and drink between sixteen and twenty-four ounces during your workout.
5) Avoid Foods that Put On Fat
Reducing saturated fat and starchy foods like white bread will increase your metabolism, help you burn fat, and increase muscle mass after weight training. Also, reduce sugar: It’s digested very quickly and gives your body a large amount of calories right away. Your body will store these excess calories as fat.
6) Consume Foods that Help You Burn Fat
Consume lean cut meats, vegetables, nuts and fruits. Consume complex carbs. Complex carbs are not digested as quickly as sugar and will give you a slower energy release. This will allow you to use the energy over a longer period of time without it being stored as fat. Complex carbs convert to glucose better than fats and refined carbohydrates convert even better than complex carbohydrates.
Complex carbs including foods like beans, lentils, vegetables and whole grains actually burn belly fat. They are also known as low carb foods. Your body metabolism has to work harder to get the energy it needs from these foods, and this helps you to burn more calories than you consume. Because there is a deficit of energy that the can derive from the carbohydrates, it will start to turn to the stored fats in your body to make up for the short fall in energy.
Foods that burn belly fat:
7) Consume Protein
Building muscle requires that your diet is high in good quality protein. Protein from vegetable sources do not contain all the essential amino acids. To build muscle you need all of the essential amino acids. Foods containing good protein come from animal products such as meat, dairy, fish and eggs. If you are a vegetarian you can get good quality protein from eating a wide variety of foods.
After a few months you should have lost at least 10-15 lbs of fat, and if you played your cards right, you should have kept most of the gains you made prior to the diet!
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