Losing Fat Gaining Muscle

Is it too difficult to be losing fat gaining muscle? Not really, not if you have a sound reason to be doing so.

Common sentiment from the Medical Profession says that perhaps the most significant health hazard facing men and women of today is the abundance of belly fat we seem to have accumulated. Abdominal fat, especially around the organs will most likely lead to health issues in men for sure, and it’s important to treat the problem in a healthy and natural manner. An excess of belly fat is directly related to several ailments, primarily some cancer forms, high blood pressure, insulin resistance / diabetes, even strokes. Good reasons to embark on a losing fat gaining muscle program I’d say.

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Until recent years the need to be losing fat gaining muscle was not of high importance for many men. Their lack of regular physical activity and undesirable eating habits had led to belly fat accumulations however.

As we age, and this goes for both sexes, our metabolism slows and this is a significant cause of the fat buildup. (Woman’s menopause is a frequent cause as well). So, both sexes thicken up in the mid section as they age, yet to lose belly fat is not an unreachable task.

What’s the magic words to losing fat gaining muscle you ask?

You’ve heard them many times I’ll wager. Yes, Diet and Exercise! Sounds easy right? It actually really is, but it does require a personal commitment. Do some research on the symptoms of the diseases listed at the beginning of this page and you’ll have found the reason to make that commitment!

Ever heard the words “spot reducing”? Sure you have, as they were the buzz word in health clubs years ago. Well, strike them from your vocabulary, as we have since learned there is no such thing. You see your body will store fat evenly wherever it can find to store it. So if you embark on a losing fat gaining muscle diet, fat will be lost in those other places also.

A Good Losing Fat Gaining Muscle Diet

Pretty simple really! If you cut your calorie intake below what your body needs on a daily basis, then the body will actually store more of your food intake as fat, as it thinks the low calorie level of your intake is actually the onset of starvation. A person that’s starving will lose muscle first, then their body fat last.

So it’s important that you calculate your caloric intake to match your age, size and gender, had eat sufficiently to maintain your organ and tissue functions.

A fifty year old man, average in height, but a bit overweight and does moderate exercise just three times weekly will need about 2,600 calories just for weight maintenance. (However that same man at 70 will only need 95% of those calories)

To lose weight he’ll need to drop down to 2,300 calories

To DRAMATICALLY lose weight, he needs to drop to 1,750 a day!

A woman of the same age and similar activity level though only needs 2,300 calories per day for maintenance , then down to 1,870 calories to lose weight and way down to 1,760 calories to dramatically lose weight .

One thing you need for successful belly fat loss is a calorie counter. Pretty simple little tool, and readily obtainable by downloading from the Internet. Find your level, using your age and gender, then embark on a losing weight gain muscle diet that is at that maintenance level, then deduct 5%. (It’s that 5% that will be the trigger for your weight loss.)

You’ll be exercising as well, as you’ll find this will really accelerate the weight loss, and as your muscles strengthen and become denser from the exercise, they’ll be burning triple the calories that an equal amount of fat does.

A Losing Fat Gaining Muscle Exercise Program of strength and resistance training is vital for building muscles. Beginners will find it sufficient just performing body weight resistance exercises, (chin ups, push ups) but as they advance free weights and resistance machines will be required.

Walking – Starting out walk at a moderate level for about 30 minutes daily. Pick up the pace a little as your body conditions.

Free Standing Squats – Feet slightly apart, stand erect, extend your arms in front of you, then squat until the thighs are parallel with the floor. Do it up to 100 times. Ouch!

Free Standing Twists – Hands on hips, twist your midriff up to 100 times.

Calf Raises – Using a piece of 2 x4, place your toes there, then rise up as far as you possible, then hold for a two second count. Again, 100 times!

Push-Ups – Lying prone, hands at shoulder width, straighten your arms completely to elevate your body. Start on the knees if you’re a beginner, then to your toes. This time just 25 push ups though.
Bare in mind these are beginner exercises tough, and for a full losing fat gaining muscle diet and exercise regime, you will eventually be progressing to need the services of a qualified trainer at the fitness center.