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4 Ways To Lose Weight

4 Ways To Lose Weight

On request at any given time, there are numerous ways for weight reduction. You will probably observe several advertisements on television or social media on a daily basis about weight reduction drugs, weight loss plans or exercise equipment which may or may not work.

It should be noted that any individual who needs to lose weight should work for it and not to rely on any pills. Obviously, it may be less difficult for some to lose weight than others, yet the main issue is that there are many weight reduction plans out there. There is no enchantment pill to reduce weight. Everything originates from hard work, confidence, and discipline.

Be that as it may, search for different techniques for weight loss! From easy to harder, there are several ways you can lose weight. Keep in mind that you must have the determination to achieve weight loss!

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1. Prepare a Diet Plan

In the first place, however, it will be of best opinion to discuss the best and most manageable eating diet plan ever. Truly, it is the hardest to do well.

Yes, we have realized that you would prefer not to surrender your most loved favorite meal or need to exercise hard. In any case, it’s important to keep up a sound eating timetable loaded with vegetables, products of the soil, oats and dairy servings.

You will require daily exercise to create solid muscles and the understanding that taking up the wrong nutrition plans can harm your body later on in life too. High-fat weight control plans can add to heart disease and hypertension. Low-fat eating regimens can bring about their arrangement of issues because your body needs a stable measure of fat.

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For these weight control plans to work, you should surrender the “terrible” diet for the course of your life. That’s hard, but like we said, all weight loss is never easy!

2. Exercise

Exercise can be a superb approach to weight loss. You can lose weight if you take part in the following like running, swimming, heart stimulating exercise, pilates, and a wide range of other practice schedules can, indeed, help you to lose weight.

I can assure you, what you are doing is building up your muscle in your body. Muscles will burn fat twice as quickly as weaker muscles. That implies that you will lose some fat faster when your body is well-trained through exercise. It is advisable that you should see a specialist before beginning a hard training. Likewise, recollect that you can be thin through regular exercise, but if you are eating the wrong food, you are probably going to have elevated heart disease, hypertension or numerous different things.

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3. Herbal Remedy

Natural cures are the best alternative approach to get in shape successfully. Natural remedies are accessible in a wide range of combinations. Most of them are safe and non-harmful.

Herbal cures can be twice as powerful, and can again be used as medication. However, unlike eating food that gives you heart disease, herbal products are not harmful to your body. Herbal cures can have similar effects as pharmaceutical drugs, but without the same side-effects.

There are, of course, diet drugs that work. Like natural remedies, they can accelerate the digestion system or help you to quit eating. They can trick the brain to tell you that you are full. Lots of these diet routine pills are herbal remedies and do work on many people.

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4. The Good Old Plan

As we look at the great old diet plan system and getting the exercise you need, weight reduction is a changeless battle for many people. In any case, you have to eat right and get the daily measurements of exercise that a lot of us don’t get in order to lose weight for good.

Heart disease, organ failure, and numerous more things can be brought about partially or entirely from being overweight. Whatever technique you choose to use as your approach to getting thin, remember that it will take a ton of assurance and a high measure of tolerance to get where you are going.

If you follow this tips I bet you that you will be happy to look in the mirror, not just because you look great, but rather because you have achieved an enormous objective, a testing purpose, and a lifetime goal of getting fit! Keep in mind to consult with your doctor about your weight reduction strategy before making any big changes to your lifestyle.

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Last Updated on November 11, 2018

How to Gain Muscle Fast (The Healthy And Natural Way)

How to Gain Muscle Fast (The Healthy And Natural Way)

There’s a common misconception that building muscle occurs entirely in the gym from exercise and lifting weights. In this article, we are going to debunk this notion that weight lifting and gym exercise yields 100%, or even 90% for that matter, of muscle building results.

So how to gain muscle fast in a healthy way?

Yes working-out is a critical aspect of developing muscle, however it should not be the focal point. Building muscle occurs primarily outside of the gym by way of diet/eating habits, and sleep regimen.

How Is Muscle Developed?

Muscle is developed from damaging the tissue during exercise, and facilitating the most optimal circumstances for repair and growth of those same tissues. This means you will not only need to exercise, but you should focus on carbohydrates around your exercises, and adequate rest and recovery between workouts.

If your focus is building muscle and not losing weight, focusing on a high-carb diet with carb loading around the workout days will yield great results. Yes, you absolutely can lose fat and build muscle following a low-carb diet, but you’ll make faster progress if you follow a high-carb diet instead. Now don’t take that as a green-light to stuff your face with pasta, bread, and all sorts of other carb-heavy foods.

Let’s examine Glycogen – a multibranched polysaccharide of glucose that serves as a form of energy storage in humans. Muscle glycogen is a form of carbohydrate that’s stored in your muscles and liver. Glycogen is the primary source of fuel during exercise, and low glycogen levels decreases your ability to gain strength and muscle. The best way to maintain high levels of muscle glycogen is to eat a high-carb diet, with around 1 to 3 grams of carbs per pound of body weight.

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The time of ingestion of a carbohydrate supplement on muscle glycogen storage post exercise was examined in a study with twelve male cyclists that exercised continuously for 70 min on a cycle ergometer at 68% VO2max, interrupted by six 2-min intervals at 88% VO2max, on two separate occasions. The results suggest that delaying the ingestion of a carbohydrate supplement post-exercise will result in a reduced rate of muscle glycogen storage.

How to Gain Muscle Fast?

If you want to gain muscle as quickly, safely and efficiently as possible, then you want high muscle glycogen levels. Here’s a few effective approaches to building muscle:

Muscle Growth and Glycogen Levels

The primary driver of gaining muscle and its growth is progressive tension overload, which involves exposing your muscles to increasingly greater levels of tension over time. The most effective way to achieve this is to get as strong as possible on heavy compound lifts (squat, bench press, deadlift, over head press, bent over barbell rows..etc).

When you keep glycogen levels high, you’re going to gain strength faster, which means gaining muscle faster, too. Having higher levels of muscle glycogen will more than likely help you build muscle faster.

Maintaining high muscle glycogen levels also improves post-workout genetic signaling relating to muscle growth and repair.

Muscle Recovery and Glycogen Levels

Not only do higher muscle glycogen levels yield quicker strength gains, it will also improve recovery between workouts.

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On the contrary, low muscle glycogen levels are associated with overtraining, and even increasingly popular low-carb diets, which deplete muscle glycogen. Low glycogen levels also increase cortisol and reduce testosterone levels in athletes, which is a key component needed for building muscle.

Those on a low-carb diets also have reduced insulin levels. Insulin, in addition to helping store nutrients, also has powerful anti-catabolic properties. Basically insulin decreases the rate at which muscle proteins are broken down, which in turn creates a more anabolic environment conducive to muscle growth and development.

Intermittent Fasting (“IF”) and Testosterone

Fasting is not just a beneficial way to manage your weight, caloric intake, and start shredding as I have indicated in previous articles. Some research shows that fasting can be a source of strength enhancement and increases in testosterone stimulation.

As humans age metabolism slows and testosterone production decreases, this simply means that the body will no longer be able to work as efficiently as it did in earlier years. This is one of the primary reasons why you should take more care to your diet.

Research has shown that intermittent fasting can enhance the ability to secrete growth hormone in the body.[1] This is one of the primary reasons why IF is one of the preferred dietary habits of bodybuilders and strength athletes such as myself, whom will utilize an approach that emphasizes fasting phases (2 of 7 days of the week for example).

Research has also shown that IF can increase the bodies ability to signal luteinizing hormone.[2] In non-obese men, an intermittent fasting testosterone study showed that IF increased LH (luteinizing hormone – a testosterone precursor hormone) up to 67% and overall testosterone 180%.

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Luteinizing hormone is one that works in both men and women to enhance our ability to be sexually active and productive. In women, luteinizing hormone can trigger ovulation, and in men, works to stimulate testosterone.

Intermittent fasting also increases levels of a hormone called adiponectin. This increase in adiponectin during the fast helps improve insulin sensitivity. Adiponectin is so effective, in fact, that it’s been shown to reverse insulin resistance in mice.

Gaining Muscle and Macro Nutrients – Protein!

Something that absolutely cannot go overlooked is the protein consumption. Personally, I believe protein should be primarily consumed in food, however if looking to gain muscle, it can often be quite difficult to hit daily macro nutrient requirements.

If one is to build muscle consistently a general rule of thumb is to aim for 1-1.5grams of protein per pound of body weight on a daily basis. So as a 200lb man I would be needing to consume 200grams – 250grams of protein per day. I would aim for the higher consumption on days when very active and training.

As I’m sure you’re aware, it can often be quite difficult to consume that much protein, especially in food! It’s in these cases where supplementing protein isn’t a bad idea and I have discussed in great detail the different types of protein in previous articles.

Generally speaking, I lean towards Whey Protein Isolate, or non-dairy options such as Hemp Protein, or Pea Protein. As of late I have been waking up every morning and consuming one scoop of Hydrolyzed Collagen Protein Bovines from grass-fed beef. Collagen peptides are highly bioavailable and act as building blocks; renewing bodily tissues such as skin, bones and joints.[3]

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Collagen peptides may act as a messenger to the cells and trigger the synthesis and reorganization of new collagen fibers, thereby supporting tissue structure. Consuming protein such as Collagen in the morning is beneficial as the stomachs acids are needed to optimally break-down and absorb protein.

Though this has been a topic of great debate, I also firmly believe adequate carbohydrates are required to build muscle, especially if you are exercising/training often. With all the low-carb movements floating around the internet, there’s lots of misinformation. Muscle-building requires energy which is typically through an increased intake of carbohydrates.

Yes to gain mass, you have to ensure you’re consuming enough protein to rebuild muscle tissue damaged from training; but also consider carbohydrates because gaining size requires filling your muscles with glycogen as we discussed earlier in this article.

Conclusion

If you’re serious about gaining muscle fast the healthy way, it requires commitment and consistency. You will need to exercise and I highly suggest you download MyFitnessPal to track progress, set goals, and maintain diet.

It’s also motivational because you can find like-minded people in the fitness community, or encourage your friends to download the app as well and follow each other. I personally did this when I was losing weight and gaining muscle, and it was a blast to see my own progress and that of people I care about.

As always I’m not just here to write about the steps you need to take, I’m also here to help! You can message me anytime or email me with any questions you may have. I’m more than happy to assist with your muscle building and weight loss goals!

Featured photo credit: Arthur Edelman via how to gain muscle fast

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