How a Fat Man Can Build Muscle & Lose Weight at the Same Time
September 3rd, 2010 | 
Author: The Fitness Mantra
According to the fitness mantra propagated by many of the fitness Gurus of today it is said that the fitness programs cannot cater to a dual purpose at the same time and thus, the dream of losing weight and building muscles at the same time is a far-fetched one.The trick is to focus on a singular goal – either losing weight or muscle building – so that you achieve success on your path to fitness.Unlike the myths propagated by the fitness Gurus if you do stick to the below mentioned fitness regime it is definitely possible to get rid of all that unwanted fat and also build some strong muscles.
For achieving the dual purpose of losing weight and building those muscles all you have to go in for is “cardio” and that too the masculine style.For the mild feminine style cardio techniques like walking, aerobics or cycling is all right for losing some weight but…. Taking up things th masculine way like circuit training and woodcutting or a farmer’s walk is going to ensure that you not only lose that fat but also build some string muscles. Chopping wood is a great way to lose weight as well as develop some good arm and shoulder muscles and also the body twists while chopping is going to ensure an enviable abs.
A farmer’s walk with two dumbbells in the hand for a period of 10 minutes is going to build up those neck muscles, leg muscles and a strong back, in addition help you to lose that bulk.Another way to a lean and muscular “YOU” would be circuit training – a strict weight-training program with a minimum of 7 exercises without a break.Circuit training could be a combination of 8 repetitions of curls with 8 repetitions of squats and 8 repetitions of the bench press and 4 more exercises to complete the 7 exercises. …Regime.
Circuit Training can help provide you the benefits of a weight loss program coupled with the building of those strong muscles, provided you keep the below mentioned tips in mind:
· Do not take a break before finishing the complete regime of 7 exercises.
· The circuit-training program should include a minimum of seven exercises of weight training.
· Each exercise must have a minimum of 8-15 repetitions.
· After a complete cycle of 7 exercises is complete, repeat it at least two more times with a short break in between to get refreshed.
A mild feminine work out would ensure losing that extra fat and a great figure but only a rigorous masculine cardio exercise regime would provide those muscles along with weight loss.For complete information on a great weight loss program that would also help build those muscles do log on to (link removed) Join the program and see the results for yourself.
Weight Loss Over Forty
Weight gain is one of the most unwelcome signs of middle age. Suddenly – your clothes are smaller than they used to be – especially around the waist. You may be eating less than you used to but losing weight is an uphill struggle.
Middle age weight gain may be a common problem but that certainly doesn’t mean you have to throw in the towel and accept it as your lot. So, start your weight loss program now – it’s never too late to reverse the middle age spread.
For most women, increases and shifts in weight begin during the years leading up to the menopause. But fluctuating hormones aren’t the only cause of middle age weight gain. Middle aged men too suffer from the curse of the expanding waistline and some of the causes are common to us all:
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So what can you do to shed this unwanted fat around your middle? Here’s a foolproof five part plan you can start today:
1. Resolve to make permanent changes to what you eat
Healthy and safe weight loss is about finding a weight management regime that can be maintained throughout life. Crash diets lead to yoyo weight gain which is damaging to health and looks.
Scientists have only recently discovered that people who eat less live longest – assuming of course that they eat the right things. Calorie restriction is the latest new thing in anti aging research. So eat an antioxidant rich diet but eat less of it and you will live a longer, healthier life AND shed that weight.
2. Start with small changes
Cutting calorie intake drastically is just too daunting for most of us. It will also be self-defeating since your body will assume that there has been a drastic permanent shut down in food intake and will go into survival mode. Your metabolic rate will reduce and fat will be stored rather than burnt as energy.
So – instead of reducing your calorie intake by 1,000, try reducing it by just 250 during the first week and then decrease a little more as each week passes until you reach your targeted number of calories.
Aim for a gradual weight loss of 2-3 pounds per week sustained over a long period until you reach your ideal fitness and weight.
3. Build up muscle to burn more calories
Cutting down on calories is important but you need exercise to replace some of the fat with healthy muscle. More muscle means you’ll burn more fat so taking exercise is a real virtuous circle.
To build muscle you have to do resistance training – either with weights in the gym or by following an exercise routine at home. Or you can try yoga and pilates for improved flexibility and core strength.
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4. Make time for cardio or aerobic exercise
As well as toning and building muscle – you should also take aerobic or cardio exercise for around 20 minutes 3 times a week as a minimum. Aerobic exercise is anything that raises your heart rate to 60-85% of its maximum level. Activities like running, swimming, dancing, using a treadmill or a rower in the gym are all great forms of cardio exercise.
Cardio exercise is essential if you want to meet your weight loss goals so find an activity you like and build in the time to your weekly routine.
But don’t think of it as a chore. Cardio exercise releases endorphins – nature’s feel-good hormones – into your bloodstream. Your mood will be lifted and you will feel energized and positive rather than tired. Cardio exercise also raises metabolism levels for a long time after the exercise is taken – up to a whole day in some cases. So just think of all that extra fat you’ll be burning once you stop!
5. Drink some green tea to raise your metabolic rate
Weight loss is a simple equation – take in less energy (food) than you burn (exercise) and you will lose weight. The problem is that weight loss gets more difficult as your metabolic rate declines with age. Upping your exercise level and building more muscle mass will do a lot but if you want to really kick-start your metabolism try a natural fat burner like green tea.
Green tea has been shown in research studies to speed up metabolism and promote weight loss. Apart from that it also has amazing health-promoting and anti-aging benefits in its own right so you’ll get thinner AND healthier at the same time.
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Tea Diets Make a Difference! The Herbal Way to Weight Loss
Drinking tea to help us become slimmer and healthier is not something new to us. Even though hundreds of years had already passed, this diet remains to be very popular, which proves that tea diets make a difference! In this article, we will tell you more about the herbal way to weight loss so you never have to lose your fortune again purchasing products that do not really work.
Tea diets make a difference not only to millions of Chinese men and women but to people all over the world. In fact, there is just a new variety of this diet from Vancouver, Canada and people are getting addicted to it. One thing that most critics point out about this way of losing fats is it goes against the major standards of dieting and that is to eat less to lose more. In this technique, you have to eat more to lose more fats, which is the other way. Moreover, various scientific studies reported that tea diets make a difference because of the following benefits:
1. It helps us lower our blood pressure and cholesterol. More doctors today are recommending patients to drink this to help them improve their health condition, especially those with cardiovascular diseases. Research revealed that we could get more protection from these diseases just by regular consumption of this drink.
2. This particular drink contains a high level of antioxidants. This means that we can fight free radicals, which cause the growth and reproduction of cancer cells in our body. This means we also lower our risks of acquiring cancer in the colon, breast, prostate, and many others.
3. It also promotes overall cleansing of the body that eventually leads in faster fat-burning. As soon as we cleanse our body, it has the ability to digest and absorb foods easier and faster, causing us to have improved digestion and increased metabolism.
Now you want to have more energy, be Healthier, look Younger, lose weight, and cleanse your body, right?
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