Advertising
Advertising

Valuable Tips on How To Lose Weight in Time for Summer

Valuable Tips on How To Lose Weight in Time for Summer

Swimsuit season’s just around the corner. Get out of your workout rut and shape up for summer by incorporating these tips into your fitness routine.

If, like many people, you’ve found yourself in a rut at the gym-—doing the same elliptical workout followed by a circuit of the same machines every time-—odds are you’re also having trouble achieving your weight-loss goals. Maybe you’ve hit a plateau and can’t seem to shake those last ten pounds. Don’t get discouraged— here are some changes you can make to reignite your results.

Lift Heavier Weights

If you’re using the same weights every time you work out, you can’t reasonably expect to see results as the body quickly adapts to stresses placed on it. You’ll have to change what you’re doing in order to produce change in your body. This often means trying different exercises or types of equipment, but it also means challenging your muscles with much heavier weights than what you have been using.

Advertising

Many women in particular are fearful of lifting heavier weights, which makes them go often for home bodyweight workouts with minimal or no equipment, concerned that lifting heavy will cause their muscles to bulk up. This is simply not going to happen.

Building lots of muscle mass, enough to appear larger in size, generally requires high volumes of lifting on individual muscle groups, a strictly regimented diet, and testosterone-—something not found in large quantities in most women. But building a little muscle mass is a good thing. You’ll appear leaner, firmer, and more toned—not bigger—and add sexy definition.

Besides, adding a few pounds of muscle will give a slight bump to your metabolism: more calories burned per day, even when you’re resting. This will allow you to better maintain your weight loss over time.

Advertising

Add Interval Training to Your Cardio Routine

A common practice is to gravitate toward a single type of cardio equipment, press start, and begin exercising for at least 45 minutes at a preselected level of intensity. By doing this every time you work out, your body will get used to it, fast.

As a result, your weight loss might slow or stop altogether. In addition to that, such a type of workout doesn’t encourage to increase the intensity as it becomes less challenging.

If you typically do a long (40 minutes or more), moderate-intensity cardio workout, consider high-intensity interval training (HIIT). Here you’ll alternate intervals of work at a high intensity—think an 8 or 9 on a difficulty scale of 1 to 10—with moderate-intensity “recovery” periods (about a 6). An example would be to run on the treadmill and follow it by brisk walking. Whilst there is no set formula, a 1:3 ratio of high-intensity work to recovery is a good place to start.

Advertising

Try alternating 30 seconds of work with 90 seconds of recovery for 20 minutes. Include a lower intensity warm-up/cool-down for 5 minutes each, and you have completed a 30-minute workout that will be shocking your body into burning more calories than it would do through a longer, lower intensity routine.

Do Cardio and Weights Every Time You Work out

When trying to lose weight, many will focus their time and energy on cardio, figuring that’s where most of their calorie burn will come from. As such, they’ll hit the treadmill four or five days a week, but only dedicate one or two days to strength training. And while cardio is essential to the health of your heart, lungs, and blood vessels, in the long run it’s the increased muscle tone strength training delivers that will help you keep the weight off.

Also, you can more effectively balance your calories through your diet than you can with cardio. Ask yourself which is easier—eating a few hundred fewer calories per day or slaving away on the elliptical for an hour?

Advertising

Aim for at least three days a week of exercise, with each workout consisting of a warm-up, 30 minutes of strength training, and up to 30 minutes of high-intensity interval training. Not only will you be in and out of the gym in an hour, but you’ll jumpstart your weight-loss results just in time for beach season.

Featured photo credit: firestock via firestock.ru

More by this author

How To Get Rid Of Embarrassing Eczema On Your Hands What You Need To Know About Eczema Valuable Tips On How To Get Super Fit Valuable Tips on How To Lose Weight in Time for Summer Understanding Erectile Dysfunction (ED)

Trending in Exercise

1 5 Breathing Exercises for Anxiety (Simple and Calm Anxiety Quickly) 2 3 Home Exercises To Fix Your Rounded Shoulders In One Month 3 Workout Every Day: Thursday Music Playlist 4 Cut down on drinking! Time for a post-holiday detox 5 How To Get A Six-Pack In One Month

Read Next

Advertising
Advertising

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.

Advertising

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.

Advertising

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%.

Advertising

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]

Advertising

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

Reference

Read Next