Get Rid of the Fat and Replace it With Muscle - The Best Way to Do It!
Nothing can be more embarrassing to a man than to walk on the beach and you finally notice your "love handles", beer belly and those "moobies" (or "man boobs").
When this realization takes place, chances are other people will have noticed well before the man did.
For a man, particularly a young man, this can be extremely damaging to his ego.
All men would love to have a body they'd be proud of to show on the beach.
If this is you, this article can be your wake-up call to start working out.
However, lifting heavy weights may make you stronger and bigger, but what good is having strong muscles if they are covered in a layer of fat? This article will discuss some of the best ways to gain and tone your muscles while getting rid of the excess fat.
First of all, the best type of exercise to get your body to become a fat-burning engine is through cardiovascular exercises.
You will boost your heart rate to a level where your body requires more energy to keep it going.
This energy will come from the excess fat your body has stored.
By doing cardiovascular exercises, your body consumes calories, and as a result, you will lose weight.
But is this what you really want? A man who is rake thin with no muscle tone is almost as unappealing as a man who is 30-40kg overweight.
What you want to do is to replace the fat being lost with muscle.
The only way you can do this is through...
DIET! The big "D" word can strike fear in a lot of people.
They tend to think that diet is simply "die" with a "t" on the end, and it means starving yourself.
However, in this case, changing your diet does not mean starving yourself.
You will just be eating the right foods at the right amount.
You may find that if you are trying to build more muscle, you may actually be eating more food, but a lot less junk food.
The right diet you'll be eating will mean you will be eating a lot less fatty foods, and when you eat fat, it will be the "good" fats.
You will also be eating a lot more protein-based foods, as this is the food your body requires to build the muscle you will soon be getting through your workout.
Great sources for protein are your meat, like chicken breast and lean beef.
One last part of the diet equation is your carbohydrates, which come from your sugars, pasta, breads and rice.
You will need to reduce your carbohydrate intake by at least 25%.
The reason for this is that carbohydrates, if unused by your body, will be stored as excess fat.
If there are no carbohydrates around, your body will then need to start burning the fat, which is what you want.
In addition to the reduction in carbohydrate intake, doing a lot of cardiovascular exercise will benefit the fat burning.
The best way to get some cardiovascular exercise in the morning is to go for a job or a brisk walk for at least 30 mins before eating breakfast.
It's like turning the engine on to your metabolism.
Just like an engine, you want your metabolism going at full speed, as this will increase the fat burning to a much more efficient level.
Should you skip breakfast? Absolutely not! In fact, it could be the most important meal of the day, and many people trying to lose weight and build muscle make this crucial mistake.
By having a big and healthy breakfast, your body's metabolism is kick-started into high gear, and this is what you want to burn fat.
Believe it or not, a healthy breakfast that fills you up can actually help you lose weight, because you are less likely to snack on junk food during the day.
OK, you've started the day on a good note and when you have the time, it's time to hit the gym.
Just like in the morning, doing some cardiovascular exercise will keep the heart rate and metabolism at a high enough level.
An easy way to do this is to do a run or a brisk walk on the treadmill for 15-20 mins.
You will burn about 150-200 calories depending on how hard you work.
After the cardio warm-up, it's on to the weights that will build and tone the muscles you want.
To build muscle size, you want to use as many free weights (ie dumbbells and barbells) as possible.
The reason you want to avoid weight machines is because they only focus on the primary muscle and not the smaller supporting muscles.
By strengthening the supporting muscles, you also promote the growth of the primary muscle they support.
If you are looking purely for size (and this should be at the start of any weight training program), look to do very basic movements, such as bench press and squats.
You will need to use heavier weights and do fewer repetitions.
Along with the proper diet, this will give you the size of muscles you are after.
After a couple months, you will need to start toning the muscles, which will make them look dense and not wobbly.
This is done by using lighter weights, but doing many more repetitions, with minimal rest between sets.
The best person to talk to with regards to starting a weight training program is a staff member at the gym.
Chances are, they have studied the science that goes with training, and can advise you on the best exercises and the correct weights to use.
One last thing to remember, muscles require energy to function.
As mentioned previously, fat is the best source.
Therefore, by building more muscle, it only means that fat burning will happen even faster as long as you continue with your cardiovascular program.
How good is that! So, now that you are on your way to having a great beach body that women will notice, it's time to be realistic about goals.
A weight training and diet regime such as what has been suggested here takes many months.
It may take six months or more, but the wait will be worth it.
You will have gone from flabby and out of shape with love handles and a beer belly, to someone who has a healthy fat-burning body that will turn heads on the beach.
Just remember to do it in a safe manner over an extended period of time.
When this realization takes place, chances are other people will have noticed well before the man did.
For a man, particularly a young man, this can be extremely damaging to his ego.
All men would love to have a body they'd be proud of to show on the beach.
If this is you, this article can be your wake-up call to start working out.
However, lifting heavy weights may make you stronger and bigger, but what good is having strong muscles if they are covered in a layer of fat? This article will discuss some of the best ways to gain and tone your muscles while getting rid of the excess fat.
First of all, the best type of exercise to get your body to become a fat-burning engine is through cardiovascular exercises.
You will boost your heart rate to a level where your body requires more energy to keep it going.
This energy will come from the excess fat your body has stored.
By doing cardiovascular exercises, your body consumes calories, and as a result, you will lose weight.
But is this what you really want? A man who is rake thin with no muscle tone is almost as unappealing as a man who is 30-40kg overweight.
What you want to do is to replace the fat being lost with muscle.
The only way you can do this is through...
DIET! The big "D" word can strike fear in a lot of people.
They tend to think that diet is simply "die" with a "t" on the end, and it means starving yourself.
However, in this case, changing your diet does not mean starving yourself.
You will just be eating the right foods at the right amount.
You may find that if you are trying to build more muscle, you may actually be eating more food, but a lot less junk food.
The right diet you'll be eating will mean you will be eating a lot less fatty foods, and when you eat fat, it will be the "good" fats.
You will also be eating a lot more protein-based foods, as this is the food your body requires to build the muscle you will soon be getting through your workout.
Great sources for protein are your meat, like chicken breast and lean beef.
One last part of the diet equation is your carbohydrates, which come from your sugars, pasta, breads and rice.
You will need to reduce your carbohydrate intake by at least 25%.
The reason for this is that carbohydrates, if unused by your body, will be stored as excess fat.
If there are no carbohydrates around, your body will then need to start burning the fat, which is what you want.
In addition to the reduction in carbohydrate intake, doing a lot of cardiovascular exercise will benefit the fat burning.
The best way to get some cardiovascular exercise in the morning is to go for a job or a brisk walk for at least 30 mins before eating breakfast.
It's like turning the engine on to your metabolism.
Just like an engine, you want your metabolism going at full speed, as this will increase the fat burning to a much more efficient level.
Should you skip breakfast? Absolutely not! In fact, it could be the most important meal of the day, and many people trying to lose weight and build muscle make this crucial mistake.
By having a big and healthy breakfast, your body's metabolism is kick-started into high gear, and this is what you want to burn fat.
Believe it or not, a healthy breakfast that fills you up can actually help you lose weight, because you are less likely to snack on junk food during the day.
OK, you've started the day on a good note and when you have the time, it's time to hit the gym.
Just like in the morning, doing some cardiovascular exercise will keep the heart rate and metabolism at a high enough level.
An easy way to do this is to do a run or a brisk walk on the treadmill for 15-20 mins.
You will burn about 150-200 calories depending on how hard you work.
After the cardio warm-up, it's on to the weights that will build and tone the muscles you want.
To build muscle size, you want to use as many free weights (ie dumbbells and barbells) as possible.
The reason you want to avoid weight machines is because they only focus on the primary muscle and not the smaller supporting muscles.
By strengthening the supporting muscles, you also promote the growth of the primary muscle they support.
If you are looking purely for size (and this should be at the start of any weight training program), look to do very basic movements, such as bench press and squats.
You will need to use heavier weights and do fewer repetitions.
Along with the proper diet, this will give you the size of muscles you are after.
After a couple months, you will need to start toning the muscles, which will make them look dense and not wobbly.
This is done by using lighter weights, but doing many more repetitions, with minimal rest between sets.
The best person to talk to with regards to starting a weight training program is a staff member at the gym.
Chances are, they have studied the science that goes with training, and can advise you on the best exercises and the correct weights to use.
One last thing to remember, muscles require energy to function.
As mentioned previously, fat is the best source.
Therefore, by building more muscle, it only means that fat burning will happen even faster as long as you continue with your cardiovascular program.
How good is that! So, now that you are on your way to having a great beach body that women will notice, it's time to be realistic about goals.
A weight training and diet regime such as what has been suggested here takes many months.
It may take six months or more, but the wait will be worth it.
You will have gone from flabby and out of shape with love handles and a beer belly, to someone who has a healthy fat-burning body that will turn heads on the beach.
Just remember to do it in a safe manner over an extended period of time.
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