3 Steps To Build More Muscle And Lose More Fat

Unhappy with your current fitness results? Want to build muscle
and lose fat? Feel you can achieve so much more or be in much
better shape?

Well, chances are, the problem AND solution lie in one of three
areas. I call these three fitness areas the “Must Do’s” of
building muscle, losing fat, and achieving a great physique.

Here are the three “Must-Do’s” for a great body and superb
fitness levels.

Must Do #1

You MUST perform some type of resistance (weight) training to
ensure lean muscle growth and strength increase. Building lean
muscle (toning the body) is done by weight training and proper
recovery/nutrition.

It starts with the stimulation of muscle growth from the stress
of resistance training and ends in growth of lean muscle tissue
from rest and proper nutrition.

Optimally, you should try and weight train 3 to 4 times a week,
sufficiently training each muscle group once each week. If you
train a muscle group (i.e. biceps or triceps) with intensity and
proper resistance, once a week is all that is needed for
adequate muscle stimulation.

Must Do #2

You MUST perform some type of aerobic/cardio workout to ensure
calorie/fat burning and the raising of the resting metabolic
rate (burning calories throughout the day at rest).

You cannot tone up the body and develop any type of defined
physique if your muscles are covered by layers of fat.

Doing intense aerobics/cardio three to four days a week will
help the fat burning process and will also help speed up the
body’s metabolism to be more efficient at burning calories.

Many people mistakingly assume that you only burn off calories
while performing aerobic exercise.

Truth is, you are burning calories during the exercise AND you
are conditioning the body to burn more calories even after the
cardio session is done.

Intense, brief (15 to 20 minutes) cardio sessions help raise the
body’s resting metabolic rate (the metabolism) so that you burn
off more calories even while resting.

I speak with many weight lifters that are not happy with their
physiques and it usually is because they forget to include
intense cardio sessions in their routines.

For effective fat burning, 3 to 4 sessions (15 to 20 minutes
each) a week is sufficient.

Must Do #3

Besides weight training and aerobics, your nutrition is the
third “must do” if you want to build muscle and lose fat.

You must eat properly throughout the day for you to see any
worthwhile results. Eating a small, well-balanced meal/snack
every three to four hours will help speed up the body’s
metabolism so that it becomes more efficient at burning through
the food you eat.

Doing this means you will be eating about 5 or 6 times a day.

Make each meal a high-protein, moderate-carbohydrate, and
low-fat choice. Foods like chicken breast, turkey, fish, low-fat
dairy products, and lean red meats are excellent protein sources.

Carbs should come primarily from vegetables as well as whole
grain breads, cereals, pastas, rice, and legumes.

Nutrition is the most important of the “must do’s” of a great
physique. It doesn’t matter how much or how often you work out,
it can all be ruined by poor eating.

The next time you are not satisfied with your current levels of
fitness and the condition of your physique, I can almost assure
you that the answer lies in one of the three “must do’s” of
fitness:

To build muscle and lose fat, you have to focus on intense
cardio, moderate weight training, and proper nutrition.

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