It can become very frustrating when you feel you are doing everything right but there is hardly any change in your muscle mass.
Losing fat and gaining muscle is something every one of us should focus on.
Excess fat can be dangerous to your health and lead to various health problems.
Excessive fat will not only put more strain on your muscles but also your heart and lungs.
Diabetes, high blood pressure, kidney failure, and heart disease are some of the conditions that obese people will face.
One of the reasons people fail at muscle building is the lack of commitment to follow the exercise regime and diet plan.
The first step to build muscle, lose fat and look good is to plan a good exercise regime.
If you do not plan your exercise and diet regime you will fail.
A right combination of workout program and diet will help you gain muscle quickly.
Many people believe that the best way to gain muscle quickly is to do a high no of reps with light weights.
This does work but it is much better to workout with higher weights and do a lower no of reps.
This will not only keep all the existing muscle but will also help to grow more muscle.
Before beginning your workout warm up properly.
Jog for about 5-10 minutes and then do some stretching exercises.
Do intense workouts for 3/4 days a week for about 30-45 minutes.
Vary the intensity -- do longer sessions on some days, while other days don't spend more than 30 minutes on a session.
Work out a specific group of muscles every 4 days.
Use heavy weights that will allow you to do 4 to 6 reps at a time.
Include cardiovascular exercises in your workouts.
After your workout you should stretch again and cool down.
Your muscles need adequate rest to grow quickly.
Over-training is one of the most important reasons that people fail to show any significant improvement in their muscle mass.
Spending hours in the gym week after week without any break will not allow the muscles to recover and grow.
Also your energy levels will be low and you will have difficulty in completing your training sessions.
Along with the workouts proper diet is an important factor in gaining muscle and becoming fit.
Make sure you eat healthy.
Never skip a meal.
Your breakfast should contain lots of proteins and carbohydrates.
Eat several small meals daily, and include a good balance of proteins and carbohydrates in every meal instead of processed foods and over hyped supplements.
Protein shakes can be a valuable addition to help you gain muscle after an intense strength training session.
Take them only after your strength training sessions.
Otherwise, they are just extra calories.
Building Muscle and Losing fat at the same time is not difficult.
Just follow the steps listed above and you will quickly start gaining muscle and losing that extra fat that you have always wanted to lose.
Don't begin with the advanced exercises seen in the magazines, instead focus on the basic exercises and tips listed above.