How to build muscle and burn fat?

Answer 1

Nutrigo Lab Regeneration

1. Bodybuildin
2. Nutrigo Lab Regeneration is a food supplement used after training. Its task is to accelerate the process of muscle regeneration, replenish lost energy, as well as reduce pain associated with intense exercise.
3. Nutrigo Lab Regeneration is a food supplement dedicated to professional athletes who want to support the process of post-workout regeneration of the body. Due to a large dose of proteins, amino acids and casein, it reduces muscle pain and accelerates the process of building them. The product is very popular with professional athletes, regardless of the type of discipline they practice.
4. Nutrigo Lab Regeneration is a combination of high quality ingredients. The product includes Optipep® protein, characterized by high absorbability and PeptoPro® casein hydrolyzate.
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Answer 2

Diet And Exercising For Weight Loss

Obesity is now being called an epidemic in the health community. In fact, it will soon be the leading cause of preventable death in the United States, even ahead of cigarette smoking. Obesity leads to type two Diabetes, high blood pressure, Heart disease or stroke and even an increased risk of cancer. With all of these health risks, as well as the general improvement in the quality of life that can occur, losing weight is one of the best things that you can do for yourself.

No matter what we would like to believe, there simply isn’t a magic solution to losing weight. The body will shed excess fat when it needs more calories to function through the demands you place on it in a given day than the amount of calories that you feed it. It’s that simple. So, in order to lose weight, you need to decrease the number of calories that you eat as well as increase the amount that you burn.

There is a wide range of options to choose from when looking for a weight loss program. All of them often spend a lot of time explaining what to eat, in what amounts and even at what times or in what combinations. But few of them emphasize the importance of exercise – not just for losing weight, but for your general health and wellbeing. Exercise is vital when trying to lose weight for several reasons:

First, as you start to eat less, your metabolism will slow down somewhat. Exercising helps to elevate your metabolism back to an efficient level.Second, as mentioned, exercise burns more calories so that you can lose weight faster and stay motivated in your efforts.Third, exercise actually releases endorphins, chemicals that keep your mood elevated.

Exercise doesn’t have to mean spending hours at the gym or straining through exhausting workouts. In fact, in order for you to stick with it on the long run, exercising should be something that you enjoy. Start by increasing your activity level in an overall way. Take the stairs when you can. Park further from the mall door when you go shopping. Go for a walk in the park or through a neighborhood you love and bring a dog or a friend along for company. Take dance or Martial Arts lessons.

Once you become more active in general, you’ll find it easier and more natural to move into regular exercise. Which you’ll need to do eventually in order to get regular, noticeable health benefits. You need to raise your heart rate to a fat burning level and keep it there for at least 20 minutes, 3 times or more a week. However, if you don’t want to go to a gym, there are other options. Videos and DVDs are now available in all kinds of exercise types. That way you can change your routine whenever you want so that you don’t get bored with what you’re doing. Try a range of aerobics, kickboxing, yoga, or pretty much any activity you want right in the comfort of your own home.

If you have physical limitations that would keep you off from exercising, you can still find a way to increase your activity level. Water aerobics is a wonderful option for those who have joint problems or limited mobility because it relieves the pressure on your body that your husband weight provides. But you still get the resistance to challenge your muscles from the water. There are even classes and videos available that let you exercise in a seated position.

Whatever kind of exercise you choose, it’s important to stay motivated and keep it fun. Try gathering a group together to make it a social event. Or get a pedometer, a device that tracks how far you walk, and see how many miles you can walk a week. Make a competition amongst your friends or family members and treat the winner with something special (not food related!). Make the experience of exercising something that you look forward to, and it will soon become a regular part of your healthier lifestyle.

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Answer 3

Hi

Hello all

My name is bobyop, I am from Canada.

I work as a sales manager.

I love pets, especially dogs and cats.

I have a lot of experience with weight loss, because I lost over 30 kilograms (66 pounds), and now I maintain my weight well. i just had to share this with you. Dumbbells allow you to recruit those tiny stabilizer mucles, allow for a more controlled range of motion, and you don't require a spotter.Evidence that a program like this works:

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Answer 4

كانت زيادة الوزن والسمنة شائعة بين معظم أنحاء العالم على مر العصور ، ويريد الجميع مخرجًا سهلًا. الخطأ الأكثر شيوعًا الذي يرتكبه البدناء هو سوء تقدير سبب السمنة لديهم. على الرغم من أنه من المفترض أن تحدث السمنة عادة بسبب النظم الغذائية غير الصحية وقلة النشاط البدني ، فإن السبب في ذلك هو التمثيل الغذائي أثناء النوم أكثر مما يتوقعه المرء.

يتمتع البشر في الوقت الحاضر بنمط حياة مستقر ، حيث يأكلون أطعمة معالجة غير صحية ، مما يؤدي إلى النوم أو إبطاء عملية التمثيل الغذائي. يؤدي التمثيل الغذائي البطيء إلى تكوّن السموم ونفايات الطعام والدهون في الجسم ، مما يؤدي إلى زيادة الوزن بشكل غير صحي.

يستهدف مكمل Meticore السبب الجذري لزيادة الوزن غير الصحية ، مما يمكّن المستخدمين من التخلص من أرطال من خلال المكونات الطبيعية السرية التي تعزز عملية التمثيل الغذائي بشكل فعال ، وتؤدي إلى فقدان الوزن الصحي.

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يبدو هذا الملحق وكأنه شراء رائع لأنه يأتي بتكلفة معقولة ، ويعمل بشكل طبيعي ، وليس له آثار جانبية تم الإبلاغ عنها. بالنسبة لأولئك الذين جعلوا فقدان الوزن يبدو مستحيلًا ، فمن المحتمل أن يكون فقدان الوزن مجرد مكمل.

لا يوجد أي ضرر في تجربة مكمل Meticore ، حيث إنه مصنوع من منتجات طبيعية ، مما يسمح له بالعمل كعلاج طبيعي. اطلب الآن ، من خلال رابط الموقع الرسمي ، للاستفادة من عروض التخفيضات الرائعة وإطلاق العنان لقدراتك الخفية في إنقاص الوزن وأنت مرتاح في منزلك. cutt.us/flEKm

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Answer 5

Fast Burn Extreme is an effective multi-component fat burner designed for athletes and physically active people of all ages. Its regular use effectively supports fat metabolism and stimulates its reduction.

Fast Burn Extreme is the perfect solution for people who want to quickly and safely burn body fat and reduce body weight.

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Answer 6

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Answer 7

Weight gain and obesity have been common amongst most of the world for ages, and everyone wants an easy way out. The most common mistake obese people make is misjudging the cause of their obesity. Even though it is assumed that obesity is commonly caused by unhealthy diets and lack of physical activity, more times than one would expect, the reason is sleeping metabolism.

Humans nowadays have a sedentary lifestyle, where they eat unhealthy processed foods, which results in sleeping or slowed down metabolism. Slow metabolism leads to the layering of toxins, food waste, and fats in the body, leading to unhealthy weight gain.

Meticore supplement targets the root cause of unhealthy weight gain, enabling users to shed pounds through the secret natural ingredients that effectively boost one's metabolism, and lead to healthy weight loss. cutt.us/flEKm This supplement seems like a fantastic purchase as it comes at a reasonable cost, works naturally, and has no reported side effects. For those who’ve made losing weight sound impossible, weight loss is potentially only a supplement away.

There isn’t any harm in giving Meticore supplement a try, as it is thankfully crafted with natural products, which allow it to work as a natural therapy. Order yours now, through the official website link, to avail the fantastic discount offers and to unleash your hidden weight loss potential from the comfort of your home.

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Answer 8

Nutrigo Lab Mass is a food supplement designed for professional athletes who want to effectively build muscle mass. Regular use of the supplement in conjunction with exercise and diet, allows you to get high-quality muscle mass, accelerate muscle growth and improve body efficiency, as well as increase strength.

In addition, the food supplement facilitates the burning of unnecessary fat.

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Answer 9

THE MAYO CLINIC DIET DEALS

The Mayo Clinic DietThe Mayo Clinic Diet is a weight loss & lifestyle program that was designed by the experts at the Mayo Clinic. The purpose is to help you lose weight by teaching healthy eating and habits to develop and healthy lifestyle.

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Answer 10

The Mayo Clinic Diet is a weight loss & lifestyle program that was designed by the experts at the Mayo Clinic. The purpose is to help you lose weight by teaching healthy eating and habits to develop and healthy lifestyle.

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Answer 11

Night Slim Pro is the only clinically proven and all-natural supplement that will allow you to target the real root cause of weight gain and sleep deeply all through the fat-burning REM stage , breaking the Interrupted Sleep Syndrome vicious so you can easily get rid of every single unwanted pound of fat! Your potent Night Slim Pro capsules are manufactured here in the USA in a FDA approved and GMP (good manufacturing practice) certified facility under the most sterile, strict and precise standards.

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Answer 12

The simplest answer is going to be eat healthy, avoid refined sugars, excessive salts, and cut-down on any sweetened drink and if possible just quit anything that has artificial sweeteners.

Healthy lifestyle and exercising are of utmost importance if you want to lose weight and burn fat fast.

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As for building muscles, that is a different thing altogether. You will have to work hard, give a lot of nutrition to your body as well as exercise regularly at a Gym, under the guidance of a professionally qualified fitness coach.

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But before anything, do get yourself checked by a doctor that you are fit enough to perform such fitness training.

Answer 13

TestoGen is a natural testosterone boosting supplement. It is a proprietary combination of eleven active ingredients. It improves your focus, mood, and vitality within 7 days of use. Your lean muscle mass and stamina also increases in a month with a proper training regime. It also increases your libido and you can satisfy your woman in bed.

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Answer 14

The Mayo Clinic Diet is a weight loss & lifestyle program that was designed by the experts at the Mayo Clinic. The purpose is to help you lose weight by teaching healthy eating and habits to develop and healthy lifestyle.

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Answer 15

Mass Extreme is number one among innovative preparations for building muscle mass quickly and efficiently. The product uses a proprietary formula Pro Growth Active + Massive Testo Activator with proven effectiveness. All the ingredients have been chosen in such a way that this formula, in a flash, brings you energy, lengthens the duration of the workout, allows the realization of additional sets and stimulates the body to sculpt well-defined muscles . You won't find a second product on the market that works in such a complex way.

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Answer 16

For loss weight you do some exercise and control your eating .

Top 18 weight-loss tips

Choose a low-carb diet

Eat when hungry

Eat real food

Eat only when hungry

Measure your progress wisely

Be persistent

Avoid fruit

Avoid beer

Avoid non-caloric sweeteners

Review any medications

Stress less, sleep more

Eat less of dairy products and nuts

Supplement vitamins and minerals

Use intermittent fasting

Exercise wisely

Achieve optimal ketosis

you can eat cappuccino mct this a coffee it help you to loss weight

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Get your hormones checked

Consider weight-loss pills (if desperate)

Answer 17

1. Cut Sugars and Starches

The most crucial part to cut off in your diet when trying to lose weight is carbohydrates (starches). To give you a little bit of a background, insulin is responsible for storing your fat. Insulin-release is also stimulated when you eat too much sugar that comes from starch or carbohydrates.

The more sugar you eat, the more your body releases insulin, and the more it stores fat. But when insulin goes down, you don’t give your body a lot of chance to store up on fat, making it burn more to fuel your body instead.

Another benefit of lowered your insulin level is that it allows your kidneys to do what they are supposed to do – and that is to get rid of excess sodium and water in your body. Excess sodium causes you to bloat up and store the water as weight excess

2. Eat Vegetables, Complex Carbohydrates, Healthy Fats and Protein

Taking away many of the more commonly understood sources of carbohydrates (pasta, white rice, bread etc) does not mean you can’t have them anymore. Carbohydrates from vegetables sources can provide the recommended range of 20 to 50 grams per day. You can get your daily requirements of carbohydrates through eating vegetables like cauliflower, broccoli, brussels sprouts, cabbage, and swiss chard for example. Sweet potato is an excellent source of carbohydrate as well.

Healthy protein sources can be found in tofu, beef, chicken, turkey, eggs, lamb Fish (also rich in omega 3 – an important antioxidant needed by your body). Aside from that, eating proteins and healthy fats is a must. Healthy fats can be obtained by including fish oil, avocado, olive oil, peanut oil and alike.

By constructing your daily meal in these components, you help better boost your metabolism.

3. Lose Belly Fat – Add Strength Work into your Training

Yes, it’s possible for you to lose weight without exercise, but getting your body active is always recommended for better results. Going to the Box at least 3 times a week to warm up, stretch out and lift some weights is beneficial in speeding up your weight loss. Lifting weights allows you to burn more calories and increase muscle mass when done properly.

Remember, muscle metabolism takes up a lot of calories. When done right, you will most likely gain weight because of the gained muscle mass, but lose fat because your body had converted it to supply the energy it requires for using your muscles. It is also essential that you replenish your body and recover properly after training.

4 Steps to Efficient Recovery After Crossfit Training

4. Lose Belly Fat – Make Time for A Cheat Meal

Deprivation is usually the cause why so many people falter on their weight loss journey. Allow yourself to indulge at least once a week.

But just because you’re allowed a cheat meal doesn’t mean you can eat as much as you can. Pick a reasonable size portion and eat the food that you’ve been fantasizing about. This will help you to stay on track and maintain discipline the rest of the time.

Overdoing it will cause you to fall behind on the results you want to achieve. This is the time you can eat something unhealthy, but make sure you do it to satisfy your taste buds and not your appetite.

5. Lose Belly Fat – Control Portions and Calories

Without proper nutrition knowledge, calorie counting will be both exhausting and somewhat useless. The truth about it is calorie counting becomes unnecessary when you stick to the protein – healthy fat – low carb vegetables plan.

Sticking to that diet alone tells you that you’re already hitting the kind of nutrition you need in order to lose weight. But if you still want to count your calories to make sure you’re sticking to the plan, by all means, go right ahead.

Using a calorie counter or a calorie calculator is the best option if you’re not into keeping a food journal.

6. Drink Plenty Of Water

Always remember that your body needs the proper hydration to make sure that all metabolic processes are working like a well-oiled machine. Water can make you feel fuller, help you reduce cravings, and hydrate your cells and skin. Water is also a great way to help flush down the excess sodium in the body.

7. Lose Belly Fat – Sleep Properly

The body regenerates cell repair faster while you’re sleeping. If you think your exercise routine has gotten you feeling completely sore, a good night’s rest will help heal the torn tissues caused by working out. You can also relieve pain by bathing in warm water. Every movement in the body causes wear-and-tear, so if you want to naturally get rid of the pain, sleeping will help hasten the healing. Many top Cross-Fit Games Athletes sleep 8 – 10 hours a night.

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Answer 18

I know what you mean, once a college student and now as an entrepreneur I am very familiar with tight budgets. Here is what I have incorporated into my diet that didn’t break the bank and was nutritious and pro muscle:

Focus your shopping on high quality proteins, fats, and carbohydrates that are on sale; not those prepared meals.

Good cheap sources of protein in order of price and nutrition are foods like Eggs, Sardines, Greek Yogurt (Sugar Free), Pork, Chicken breasts, and Beef.

Good sources of fats in order of price are foods like real butter, olive oil (uncooked is best), coconut oil (uncooked), avocados, and almonds.

Good sources of carbohydrates in order of price and nutrition are foods like potatoes (all types), various beans, and quinoa. You can also include 100% whole grain macaroni, and rice for really cheap foods but don’t eat too much of these two.

All of your meals should be a combination of these three macro ingredients.

Mix in a good amount of fruits and vegetables (vitamins and minerals) and you’ll have a great balanced diet that will be more conducive for muscle development.

Another aspect that helps with cost saving, and something that I’ve recently adopted is intermittent fasting So, now that I’m eating pretty much eating one meal per day here’s my meal:

1 Dozen Eggs, $1.30

4 medium Potatoes: $1.00

Some sort of vegetable: about $0.30

So each meal comes to about $2.60

This meal is one of the highest T meals that money can buy!

Now that you know the basics you can get creative and learn how to shop around for the best deals!

Now that you have a good foundation for a diet plan, add in a great workout routine and you’ll be in great shape…literally!

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Answer 19

To lose the belly fat, remove anything processed from your diet. To help increase running capacity, throw in one or two days of interval training into your current steady pace training. (These intervals are outlined in the book.) To answer your last question, you must get at least 7-8 hours of sleep each night. If you want a caffeine boost while also getting in some antioxidants, have a square of extra dark cacao chocolate.

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Answer 20

Here are my tips for starting to lose weight:

If you want the best way to lose weight email me and i will send you this free info that's worked for 100's of people trying to lose weight - beinshape9@gmailDOTcom (add a . instead of DOT)

1.Start Moving: If you are not losing weight, then it means either you are not moving much or moving less or doing the wrong thing at the gym which is not giving you results. So, move that body of yours and start burning some calories.

2.Eat Right: It is not dieting or but rather eating right. Fast foods are tasty, cheap and save a lot of time, but are also fast tickets to death, very cheap when we later end up in the hospital and need not invest a lot of time overcoming the gifts of lifestyle diseases these fast foods give us. Eating right means:

a.grocery shopping

b.not so budget friendly: one kg broccoli costs INR 200, but a plate of Samosa costs INR 30!!!

c.takes a lot of time in preparing.

d.But believe me, you will be happy that you ate right because, your weighing machine will thank you, your hospital records will make you happy, your health will improve for the best and you will be a happy and healthier individual.

3.Stay Hydrated: Our brain sometimes doesn’t understand whether we are hungry or thirsty and so gives the wrong signals, so instead of grabbing a bite, first drink a glass of water and if you still feel hungry, then go grab a bite.

a.Also do not drink water 30 min before a meal and 1 hour after the meal.

b.Drink water(warm water preferably) early in the morning , before brushing for best results and a clean colon.

4. Eat at the Right time: You might eat right but eating at the wrong time will not give us the desired results. Finish your dinner by 8:00 PM and eat nothing until breakfast the next day.

5. Enough Sleep: Sleep for at least 6–8 hours daily. People who do not get enough sleep tend to be more stressed and food provides them relief, so hit the sack soon. Here are a few more tips that might help.

6. Do not skip a meal: If you do that, you will end up being very hungry and will binge eat, which is worst. So always eat your meal.

7.Eat only if you are hungry: Do not stress eat or let cravings guide you, remember you binge or overeat and then you are filled with guilt and you repeat the mistake, thinking just this time!!!! and you won’t realize that jsut this time has in fact made you 10–20 kilos fatter!!!

8.Mind over matter: Always nothing can beat your morale or your psychological strength. Decide on a goal and don’t budge until you hit it. You and you alone can do it, you are the master of your life, one can only guide, but you have to walk the path.

If you want the best way to lose weight email me and i will send you this free info that's worked for 100's of people trying to lose weight - beinshape9@gmailDOTcom (add a . instead of DOT)

Hope this helps.

Stay Healthy, Stay Happy :)

Answer 21

Hi! I know an effective method to build muscle and burn fat. If you want the best way to lose fat, email me and I will send you this free info that has worked for 100's of people trying to build muscle and burn fat... davidhealth@gmailDOTcom (add a . instead of DOT)

Given ones age, past physical fitness and wether you are female or male are just a few factors in how you as an individual can build muscle and at the same time lose any excessive visible body fat. We all store fat in different places. My step daughter starts storing fat in her legs and ankles, that's how she can tell she has put on a few pounds. My wife? Around her hips and thighs and myself I tend to store fat inside my gut. I never have excess fat around my love handles area but instead it goes to my gut. What is known as Visceral fat, fat under the abdominal muscle and in and around one internal organs.

Regardless of where fat is stored the only true way to lose fat is by having a caloric deficit. Meaning you burn up more calories then your body consumes. Now before you come to the conclusion that you will need to spend 2–4 hours in the gym every day 7 days a week and or exercising the whole day, you only need about 4–5 hours per week and even that much time spent exercising, one needs to build up to that amount of time gradually over 4–6 months of consistent scheduled time exercising. Losing weight is simple and straightforward, it is not by any stretch of the imagination… easy. There are hundreds of ways to approach how to lose weight. My advice is eliminating all wheat products!!! Yes whole grains and anything with gluten in the ingredients. Eat fresh veggies, fish, lean meats.

If you want the best way to lose fat email me and I will send you this free info that has worked for 100's of people trying to lose weight... davidhealth@gmailDOTcom (add a . instead of DOT)

There are very few things at those supplement stores that actually do what is advertised. All I would suggest is buying a protein powder and a well know brand of vitamins with minerals. That's it. Keep in mind the term supplements. Those items at GNC are simply supplements to eating regular healthy foods such as: fresh fish, dark grean vegetables and lean red meats. Building muscle is like losing fat, simple and straightforward but hardly ever easy. So, putting it all together, this information about the most effective way to build muscle and lose fat could and would fill a few thick books and even then it would not cover everything.

Regardless of who you are, any physical disabilities you may have and economic situation you are currently in, there is nothing about building muscle and losing fat that will hold you back from reaching your ultimate goals. Don't think about how long it will take or how much effort you will have to put into reaching those goals. Being healthy is a life style. Sometimes changing your life style may mean finding new friends and spending less time with those who's life style may not be as healthy as what your goals point toward. Have faith in your self and believe in yourself and you’ll begin to understand that the journey towards those goals will open up a life you never even thought possible. Your true rewards will be found even before you reach your ultimate goal.

If you want the best way to lose fat email me and I will send you this free info that has worked for 100's of people trying to lose weight... davidhealth@gmailDOTcom (add a . instead of DOT)

Good luck and may God bless you.

Answer 22

How to Lose Your Belly Fat Quickly and Naturally

Stop Doing Crunches. Crunches will strengthen your stomach muscles, but won't burn the belly fat that covers your abs. ...

Get Stronger. Strength training builds muscle mass, prevents muscle loss and helps fat loss. ...

Eat Healthy. ...

Limit Alcohol Consumption. ...

Eat Less Carbs. ...

Eat More. ...

Eat More Protein. ...

Eat More Fat.

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If you want best way to lose weight email me and I will send you this free info that's worked for 100% of people trying to lose weight.

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Answer 23

HOW TO BUILD MUSCLE AND BURN FAT

(suitable for men or women)

How to build muscle and burn fat? Well, the correct ways to burn fat and build muscle are through specific eating habits and specific exercises. The best overall approach involves three components:

(1) Eating specific foods
(2) Weight/Strength training
(3) Cardiovascular (cardio) exercise

Awaiting you at the bottom of this answer, are links to free lists of foods to eat and foods to avoid, choices of free cardio exercise plans, and free weight/strength training exercises/routines. These links will guide you at your own pace; clearly showing you step by step how to build muscle and burn fat.

First, on this page, let me give you an overview of the three component parts.

(1) HOW TO BUILD MUSCLE AND BURN FAT THROUGH EATING

Here's how to cut through all the confusion about correct eating.

Eat a small meal about every three waking hours. You will not be eating more food, you will simply be spreading it throughout the day. It's critical never to skip a meal, and to obtain sufficient quality protein at each meal. 'Sufficient' means at least 15 grams per feeding if you are female and at least 20 grams per feeding if you are male. Your protein should come from unprocessed (preferably organic where possible), natural sources.

To lose body fat, and for optimum health, avoid or strictly limit refined processed carbohydrates (apart from an occasional treat). Over-consumption of refined processed carbohydrates is a major cause of unwanted body fat, insulin resistance, fat accumulating around the abdomen or stomach, overall weight gain, obesity, hypertension, heart disease, type 2 diabetes and many other diet related diseases and conditions.

If you are unsure what these foods are, at the bottom of this answer you will find a page link leading to a list of refined processed carbohydrates.

Replace refined processed carbohydrates with more of the so-called fat burning foods and make use of the thermic effect of fat burning foods. Drink plenty of fresh water to enable you body to process these foods. I suggest 3 quarts daily and adjusting your intake from there (unless you have a medical condition that would prohibit this).

If you are unsure what these foods are, at the bottom of this answer you will find a page link leading to a full list, and more detailed information about the thermic effect of food.

Eating this way (as outlined above) will significantly boost your metabolism. Increasing your metabolic rate is the key to achieving and sustaining a low percentage of body fat. Again, remember to drink plenty of clean water. As stated earlier, I suggest 3 quarts daily and adjusting your intake from there (unless you have a medical condition that would prohibit this).


(2) HOW TO BUILD MUSCLE AND BURN FAT THROUGH WEIGHT/ STRENGTH TRAINING

Proper weight/strength training will build muscle, which is your METABOLIC FURNACE that burns additional calories 24 hours a day and not just when you are exercising. Do a whole body routine. Concentrate on the basic, compound exercises, which are full squats, deadlifts, presses, rows, dips, and chins. Learn proper exercise technique and use it on every rep.

Once you are able to train intensely, you'll experience DOMS. In order to ensure systemic recovery, wait 24 or 48 hours after all DOMS has disappeared before training again.

Remember: you do not grow in the gym.

What you do in the gym should stimulate growth during the recovery period. Exercise is like medicine: too little is ineffective and too much is counter-productive. Therefore, between sessions get plenty of rest and sleep.

As stated earlier, at the bottom of this answer, you can find page links to free exercises/routines suitable for beginners and upwards, as well as relevant information such as safety and warm-up tips.


(3) HOW TO BUILD MUSCLE AND BURN FAT THROUGH CARDIOVASCULAR (CARDIO) EXERCISE

Here are a few examples of cardio exercise:

• brisk walking on a treadmill or outdoors
• running on a treadmill or outdoors
• rowing
• cross-country skiing
• trampolining
• nordic walking
• aerobic dancing

In fact, any exercise, sport or activity that increases your heart and respiration rate for a specific period is cardio exercise. It is important to do cardio exercise at the right intensity. Cardio exercise ranges from mild to intense.

Unlike mild cardio, intense cardio must always be brief.

Intense cardio exercises include running, interval training, and graded exercise protocol.

Brisk walking is an example of mild cardio exercise.

Mild cardio exercises keep your maximum heart rate at about 60 to 65%. Intense cardio exercises involve a maximum heart rate that is considerably higher (usually up to about 85% or even 90%).

In terms of burning fat during exercise, mild cardio is superior to intense cardio. So, you might think that everyone should do mild cardio exercise.

That is incorrect. Mild cardio exercises are not effective fat burning exercises in the long-term.

WHY?

Well, they do actually burn more fat than intense cardio exercise. Unfortunately, by doing them regularly, your body adapts to mild cardio by storing fat during the recovery period until your next mild cardio exercise session. This is bad. You want to burn fat not store it!

Whereas, intense cardio burns more fat overall because it stimulates more fat burning between intense cardio exercise sessions.

In addition, because intense cardio is intense, it must be brief, (whereas mild cardio is prolonged). By that, intense cardio is great for people who are lazy, or do not like prolonged exercise, or grow bored by it, or do not have the time.

Nonetheless, if you are new to exercise and wish to begin with mild cardio such as brisk walking see the choice of plans at the bottom of this answer, and then progress to intense cardio (see the intense cardio plan at the bottom of this answer).

Whatever cardio you choose (mild or intense), choose a cardio exercise that you dislike the least and that you will stick to without giving up after the first week or so. Cardio exercise will increase the amount of calories your body uses during and immediately after exercise.

HOW TO BUILD MUSCLE AND BURN FAT, SUMMARY

So, the best way to build muscle and burn fat is to eat as outlined in the earlier part of this answer, and combine cardio exercise with weight/strength training. You can use this sustainable program from now until your dotage. If you adopt it and make it habitual, you are going to know how to build muscle and burn fat, like the way you look, and love the way you feel!

Depending upon your current degree of fitness, I suggest two to three intense cardio sessions per week. In particular, if you have not been doing intense cardio exercise, I recommend starting with GXP (see the Intense Cardio Plan 3 page link at the bottom of this answer).

Even if you do twice weekly strength-training as well as intense fitness exercise two or three times weekly, if you want to go further it's also a good idea to go for a brisk walk once a week. 'Brisk' means 2 miles in 30 minutes, 3 miles in 45 minutes, or 4 miles in 60 minutes.

For weight loss or health, even if you start with mild cardio that will be a great step forward, and then move on to intense cardio exercise as soon as you are able.

Cardio exercise will increase the amount of calories your body uses during and immediately after exercise. Weight/strength training will add more muscle and muscle is you METABOLIC FURNACE that burns calories 24 hours per day and not just when you are exercising. (Don't worry you don't have to build huge muscle (unless you want to.)

Moreover, in addition to adding muscle, weight/strength training benefits your body in so many, many ways. One should never underestimate the benefits of weight/strength training for optimum health. Male of female, young or older, you are never too old to benefit from some form of weight/strength training. The free exercises and programs at the bottom of this answer are suitable for males or females, beginners of more advanced, young or old.

Therefore, when you combine weight/strength training with cardio exercise you not only have the best answer for 'how to build muscle and burn fat' you also have the best exercise answer for optimum health.

(Incidentally, even people who cannot engage in cardio exercise because of injuries, or specific health conditions, can usually engage in some from of weight/strength training and, by that, enjoy its many, many health benefits.)

So, for the 'how to build muscle and burn fat' free programs, plans, and lists, to show you how to do it step by step, use the page links given below:

1. FREE MILD CARDIO EXERCISE PLAN 1 (the easier plan)
2. FREE MILD CARDIO EXERCISE PLAN 2 (the slightly harder plan)
3. FREE INTENSE CARDIO EXERCISE PLAN 3
4. BEST EXERCISES TO LOSE WEIGHT
   
5. LIST OF REFINED PROCESSED CARBOHYDRATES (to avoid or strictly limit)
6. FREE FAT BURNING FOODS AND THE THERMIC EFFECT (to replace refined processed carbohydrates) and more about detailed information abut the thermic effect of food

128 people + others elsewhere, found the above 'how to build muscle and burn fat' answer very useful.

You may first wish to seek the approval of your own physician before changing your eating or exercise habits, especially if you have any known condition or disease.












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Answer 24

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Answer 27

simply weight training will have this effect, its called body recomposition.

up your protein intake to maximize this effect.

carbs and sugar don't make you fat, I'm on a high carb diet and losing weight.