Building Muscle For Weight Loss
To help burn as many calories as possible, we will focus on building muscle. This can be done by incorporating strength training into our exercise program.
Building muscle is not an easy task. Many people do not incorporate weight lifting into their workout regimen because they believe they will build too much muscle.
The science of muscle building is actually much more complex than that. It requires lots of planning and dedication. Record keeping of meals and work outs is imperative for success.
Weight Lifting: The recommended form of strength training. Work the muscles using light weights. Gradually work your way into heavier weights.
Use Free Weights Over Machines: The use of free weights requires the use of balance and control. As a result, more muscles are used. Free weights also provide more versatility over machines.
Include compound exercises: The more muscles you workout, the more calories will be burned. The body functions as a whole, it is important to develop all muscles of the body. Isolated muscle workouts should also be incorporated as a complement. Sample compound exercises include: squats, deadlifts, dips and bench press.
Allow time for recovery: Be realistic with your strength training regimen. Over training can result in injury. Be sure to allow 7-8 hours of sleep. When first starting out, allow a day to rest inbetween workouts. This will allow time for muscles to recover. To reduce risk of injury, drink plenty of water and eat well.
Focus on different body parts: This is key to creating a calorie burning body. You will want to focus on all major muscle groups. This includes the legs, back, arms and chest. Work one major muscle group per workout. Do not over train your muscles.
You are what you eat: In order to build muscle and not fat, watch what you eat! This is an area that is not to be overlooked. Stay away from highly processed foods. Be sure to break down your meals into 5-6 portions a day. Pay attention to your pre and post workout meals do not skip them.
Conclusion: Building muscle requires lots of time and dedication. In simple terms you are consuming more calories to feed the muscle that is being created. It is important to keep track of what you eat. If you eat poorly, theres a high chance your energy will be converted to fat. To make the most out of workouts, include a pre and post workout meal.
note* since our goal is weight loss, the main focus is on developing lean muscles rather than bulking. This can be accomplished by focusing on repetitions. Do not exercise with heavy weights and low reps. When approaching diet and exercise, do not become too obsessed with what the scale reads. Muscle weighs more than fat. To measure progress, keep track of inches lost and changes in body composition.
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