It’s possible to lose body fat but not weight. All it takes is building lean body mass that will take the place of the unwanted fat. Eating the right foods, timing your meals, taking in enough calories, and using the correct exercise techniques are the keys. It’s important not to restrict calories too much as you seek to improve athletic performance that will lead to muscle gains because the practice can sabotage muscle-building efforts. It can also diminish metabolism and lead to fatigue or illness.
Strength, or resistance, training will help you build muscle, which is metabolically active, meaning it will burn calories even when at rest. For muscle and strength gains, lift 60 to 80 percent of your one repetition maximum and do five to six repetitions for each exercise. Start with three sets and work up to five sets of each exercise. Strength training signals your body to retain its muscle mass and burn the fat instead.
Eat enough calories to maintain your body weight. Most people are able to multiply their weight by 13 to find a good daily calorie estimate. If you are obese and sedentary, multiply only by 10. If you are extremely active boost the number and multiply by 15. If you experience unwanted weight loss, add 250 to 500 calories a day. It may take some trial and error to find the right number of calories to add while staying lean; the body only builds about one-half pound of muscle per week.
Boost your intake of protein and healthy fats such as omega 3s and 6s and cut out “empty calorie” foods like sugary sodas and fast or processed food. Choose lean meat, fish, poultry, low-fat dairy products, eggs, dried beans and nuts. Be careful of high-protein supplements, because protein not used by your body may be stored as fat. When working out steadily, consume 0.5 to 0.8 grams protein per pound each day. A healthy fat intake is between 20 and 35 percent of your daily calories.
Time your meals and eat about every three hours. Breakfast and a post-workout meal are important. Eating protein and carbohydrates within 30 minutes of a workout will effectively restore needed amino acids and carbohydrate in muscles, helping prepare you for the next workout. This will ensure you have less hunger and avoid binge eating. It also will provide your body with steady fuel to keep the body’s furnace runing.
That's running! What is with med/help? I didn't finish posting and the above was posted!!
Do interval training. Interval training burns body fat more effectively. Interval training is done by alternating bouts of high- and low-intensity cardio. Run, bike or use a workout machine like the elliptical faster for one to two minutes and then slower the next one to two minutes.
Drink water so you stay hydrated. Dehydration harms metabolism. Drink water before, during and after workouts. It’s optimal to drink fluid four hours prior to exercising. When exercising heavily, you need 2 to 3 milliliters per pound of body weight. After your workout replace fluid lost by sweating by taking in 16 to 24 ounces of fluid for every pound lost during an exercise session.
The Peak 8 routine it will quickly raise your heart rate 8 times for very short bursts, with a cooling down period in
between. Ideally you’ll be sprinting or cycling full throttle for 30 seconds with a 90 second cool down in between
This is the fastest way to lose fat and build muscle in the body. Peak 8 actually stimulates the growth hormone in
the body. I encourage you to visit Dr Mercola’s site to learn more about Peak 8 fitness because I personally feel that
it is one of the best ways to exercise, especially considering the speed at which you can lose fat and build muscle.
I highly recommend you read this article and watch the videos on the page. It will give you all the information you
need to know about Peak 8 – Flood Your Body With This “Youth Hormone” In Just 20 Minutes
What you eat after Peak 8 training does matter
It’s recommended that you do not eat sugar or carbohydrate for 2 hours after the Peak 8 exercise because these
foods can impact the release of the growth hormone in the body. The links are http://www.youtube.com/watch?
Figure your heart rate by this formula
The Karvonen Formula is a mathematical formula that helps you determine your target heart rate zone. The formula
involves using your maximum heart rate (MHR) minus your age to come up with a target heart rate range (which is
a percentage of your MHR). Staying within this range will help you work most effectively during your cardio
an example of the Karvonen formula for a 23 year old person with a resting heart rate of 65 beats per minute (*to
get your resting heart rate, take your pulse for one full minute when you first wake up in the morning or after you've
resting for a while). This formula also includes an updated calculation of maximum heart rate (the previous formula
was 220 - age, which has now been shown to be inaccurate):
206.9 - (0.67 x 23 (age)) = 191
191 - 65 (resting heart rate) = 126
126 * 65% (low end of heart rate zone) OR 85% (high end) = 82 OR 107
82 + 65 (resting heart rate) = 147
107 + 65 (rhr) = 172
The target heart rate zone for this person would be 147 to 172
First thing in the morning before you get out of bed have a clock with a second hand and check your resting heart
rate then figure your rate by the
Karvonen Formula above.
You burn 30 percent more fat from doing cardio after a weights session as opposed to cardio on its own.