How To Lose Weight And Build Muscle

With obesity rates at an all-time high, many people have decided that it is time for them to learn how to lose weight and build muscle. Though not an easy task, the benefits of undergoing the lifestyle changes involved in these two areas make the goals worthwhile and admirable. While there are many different types of diet and exercise programs that lead to the same result, there are several underlying rules to each program.

1. Burn more calories than you eat. Simple math dictates that if you burn more calories than you consume, then weight loss is all but guaranteed. Nobody likes to count calories, but the extra effort will help keep you on track to your healthy, lifestyle goals.
2. Lift the appropriate amount of weight. You should never be lifting so much weight that you can't complete at least eight reps. However, you should also not be able to complete ten to twelve reps without feeling slightly fatigued. You should always make sure that the amount of weight you lift makes the last one or two reps tough, but still accomplishable.
3. Train on a circuit. Circuit training is going from exercise to exercise with little to no rest between sets. This type of weight training burns almost twice the amount of calories than a regular weight routine. Repeating the circuit one or two times in quick succession helps to not only burn calories, but also to tone muscle groups.
4. Mix up your routine. New research has been released suggesting that varying the number of sets and reps from day to day results in greater strength gains than people who only change their routine monthly.
5. Rest between workouts. After you work out, your muscles need time to rest. Most trainers suggest waiting 48 hours between each weight-lifting session, to give your muscles recovery time. If missing out on a day of working out bothers you or makes you feel like you're missing valuable time, some trainers suggest cardio on one day, then weight-training the next, alternating the types of workouts.

Tip:

Stop if you feel pain. Your muscles should feel strained by the final rep, but you should not experience pain in your joints.

Getting fit is an admirable goal for anyone at any stage in their life. The best way to go about it, though, is safely, so always remember to consult a doctor before starting on any diet and exercise program. Best of luck in all your gym endeavors.