Improving your physique is a two-step process that requires losing weight and building muscle. If you focus strictly on losing weight, you may inadvertently lose muscle mass as well. You can build muscle mass and shed unwanted pounds from your body, however, by following these steps.
Count Your Calories
According to CNN, one of the most common reasons people fail to lose weight is excessive calorie consumption. Calories are essential to our health and wellness because they provide us with energy, but consuming too many leads to belly fat. While no two people have the exact same caloric needs, most experts recommend 2,000 calories per day for women or 2,500 for men. Make a note of how many calories each day, and strive for the aforementioned recommendations.
Combine Cardio With Weightlifting
Performing cardio, such as running or jogging, at least three days a week will facilitate weight loss, but it won’t increase your muscle mass. To lose weight and gain muscle, you must combine cardio with weightlifting. Whether barbells, dumbbells or kettlebells, or gym machines, lifting weights forces your body to engage one or more muscle groups. This engagement stresses your muscles, thereby creating small tears in the tissue. As your body recovers from a weightlifting session, it rebuilds this tissue with greater muscle mass as a safeguard against future stress.
Eat a Nutritious Breakfast
Breakfast is the most important meal of the day. It boosts your blood sugar after a long night of sleeping and provides your body with the nutrients it needs to function properly. Not all breakfasts are made equal, though. According to ABC News, health-conscious individuals should avoid high-sugar cereals because of their ability to promote belly fat. Instead, consider a breakfast that’s low in sugar and high in protein and fiber, such as Greek yogurt topped with almonds and blueberries.
Some people assume that flavored sports drinks are a viable alternative to water. Because they are marketed to athletes, they believe drinking them will promote better athletic performance and improved results. If you look at the nutrition facts label, though, you’ll probably discover that most sports drinks contain the same amount of sugar as soda. Therefore, consuming just one sports drink daily can curb your weight loss and bodybuilding regimen. Hydrate yourself with water, and avoid sports drinks and sodas.
Losing weight and building muscle takes time and dedication. If you don’t fully commit, you’ll fail to achieve your desired physique. So, stay focused on your goal by waking up each morning and implementing these tips in your daily lifestyle.