The goal of getting fit and in shape is a popular one. This article will give you some tips on how to burn fat and build muscle that will stand you in good stead in your quest for good physical conditioning. Cut down your intake of saturated fats and simple carbohydrates. There is debate about the health profile of animal fats (which are the main source of saturated fats), but there is no doubt that saturated fats when not metabolized (i.e. burned) are stored as body fat. The same goes for carbohydrates (sugars), especially simple ones. Most American diets get way too much of both anyway so cutting them down is pretty much always a good idea. And if you want to lose fat based weight it’s an obvious first step.
Reduce your intake of simple carbohydrates and saturated fats. Animal products have a high saturated fat content. Some feel saturated fats are healthier than others feel they are, but in general there’s no dispute that they are quickly stored as body fat if not metabolized if not metabolized due to a corresponding physical demand (i.e. exercise) Simple carbs are also quickly stored as fats, while complex ones are released more gradually and generally found in foods that are also healthy in other ways.
Keep carbohydrate and fat intake proportional - in fact somewhat less than - physical energy demands. Anything that is over your caloric energy expenditure is going to get stored as fats. A calorie is nothing more than the energy a food substance releases when metabolizes. Fats and carbohydrates are the main fuels the body uses (both are changed to sugars when burned, and changed to fats when stored) and so if you are intaking more than you’re burning it will be stored as surplus for future use.
When given a choice, eat proteins rather than fats, and complex carbohydrates rather than simple ones. The standard American diet is high in both proteins and saturated fats, so getting enough of either is no problem, unless you’re attempting some sort of extreme diet. The key is to keep it moderate and emphasize one - namely protein. Since meet has a lot of saturated fats, you can use nuts, beans, rice, wheat, and brown rice as substitutes. Seldom complete proteins on their own these foods usually are complete when combined so they will supply with most of the protein content you need, with much less fat. Poultry and fish also have less fat, ad the fat they do have is often more essential. Complex carbs are found in fruits, vegetables and grains. These are sugars, but being integrated into healthier foods and being more “slow release” they are preferable in many senses to simple sugars that are either burned immediately or put into fat form for storage. So favor them when possible.
Eat plenty of fiber (roughage). Leafy green vegetables, grains, and fruits all have material called fiber that helps complete digestion and elimination of cholesterols. Saturated and other fats are converted by the liver into cholesterol and getting rid of it helps the liver function more effectively and has a number of other health and fitness benefits. Often complex carbohydrates double as fiber sources so you can take are of two things at once by eating these foods. Drink a lot of water. Yes, you’ve heard it before and it’s true. The body is largely composed of water and needs it in adequate quantity to run smoothly. It is the prime factor in all kinds of metabolic functions, transmission of nutrients, and waste disposal. Eight cups per day is recommended.
Try a few “metabolic tricks.” These include: eating smaller potions - that’s fairly obvious one. Another technique that may seem counterintuitive at first is to eat more frequently. This boosts metabolism by stimulating the metabolic process more frequently but of course goes hand in hand with lowered calorie intake (less fat and carbs, same level of protein) and smaller portions. A third well known trick is to avoid eating just before bedtime, since metabolism slows way down when you’re asleep thus setting your body up to view the food you’ve intaken as “surplus” and storing it (as fat).
Do primarily intense muscular exercise. This “tip” needs a few paragraphs to really elucidate. Combing it with the nutritional wisdom above is what really gets the burn fat - build muscle process going.
The general idea here is to emphasize muscle workouts. Aerobic type workouts are good for oxygenation and circulation, but their benefits may be over emphasized. That is to say, they are basically muscle workouts as well, but they may fool the aerobic exerciser into believing he or she is doing more muscular work than is actually the case.
The usual long jog works out the leg and back muscles, and increases circulation and oxygenation, but a slow weight lift taking much less time and done at intense intervals will place greater muscular demand and thus burn more fat.
Think of proteins as the building blocks or the raw materials of a muscular construction project. And think of fats and sugars as the fuels, say the gas and electricity for the construction vehicles, tools, and other equipment to continue the analogy, that power the whole enterprise. If these fuels are not used for muscle building, all they are needed for is routine function, and thus tend to be stored as fat for future use.
This is why there is a whole new trend in fitness that greatly emphasizes intense muscular exercise. This is more time efficient and makes more logical sense for the fitness goals of most people - burning fat and building muscle. And the more muscle is built, the more energy is required to maintain it, so there are long term benefits in a fat burning sense that are not as marked in the slim aerobics type of physique and approach.
Keep your diet and fitness simple and straightforward, rather than getting lost in complicated fitness shop talk. You basically want to just get those muscles to start demanding more energy, and not oversupply your body with energy it can’t use and must store. These tips and tricks can help, but the main point is to get the overall picture of how all this works.
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