Six Exercises to Build Muscles and Lose Weight

How to Build Muscle and Lose Fat

People take building muscles and losing weight as two successive processes and hold this myth that these do not take place simultaneously. This is not true and these need to be performed in a smart manner.

A human body after working out heavily needs some recovery. If the body doesn’t get proper recovery period, the muscles will not develop at the same pace as expected. To gain a muscle in the body, there has to be a combination of high intensity weight lifting along with low intensity cardio workout. This will help the muscle to grow rather than a high intensity fat burning workout making it impossible to happen.
If a person wants to gain lean muscle mass, the body needs to cut on the strenuous cardiovascular exercises and eat a lot of healthy calories. Whereas, after gaining the muscle, if a person wants to shed weight, he needs to reduce his calories and start on cardiovascular workout. There has to be a perfect combination of strength training, cardio exercises and nutritional supplements.

LOSING FAT can be achieved by performing cardio workouts. A 30 minutes cardio session at a medium intensity level for three to four days in a week is enough to support the body for losing weight. Another way to lose weight is cut calories in the meals. Try to serve body with maximum nutrition by curbing on the calorie count. A diet rich in fibre and water content is best in losing weight. Cut 500-600 kcal from your diet along with workouts and check for the weight loss. If there is no change, than cut another 200-300 kcal from the regular diet.

BUILDING MUSCLE can be achieved by strength training. Different body parts should go through strength training on different days in a week. Body’s strength should be slowly increased after the body has become used to the previous weight capacity. There are many exercises like squats for legs, flat press for back and shoulders, dumbbells for biceps and triceps etc. Strength training can be performed on three to four days out of a week, training different muscles on different days, to allow body to cope with the recovery.

NUTRITIONAL SUPPLEMENTS are also required for building muscles and gaining lean mass weight. A diet should be rich in proteins aiming at 1gm of protein per lbs of weight through fish, eggs, meat etc. Diet should also be rich in whole grains which are a good source of carbohydrates like whole wheat, brown rice, oatmeal, bran etc and one should drink at least two to three litres of water a day. Various kinds of vegetables and fruits should be included in the diet. Fat sources should be through nuts, oils and other omega fatty acid sources.

SIX EXERCISES that can help you build muscles and lose weight can be categorized by working out different muscles on each day. We will start with:

1) OVERHEAD PRESSES FOR SHOULDER: This exercise is very effective to work out a major portion of the shoulder muscles. These exercises also put pressure on the triceps and help in their development. To perform overhead press, Hold weights with your arms keeping the elbow in a comfortable and bent position. The weights should be held at the eye level and slowly raised over the head avoiding any curvature in the back or the lower back. This will help in bringing strength to the overall body and a nice image too.

2) BICEPS CURLS: Bicep curls are the most common and result oriented exercise for biceps. To perform these, hold weight keeping your palms outwards and keep your arms straight, then slowly bend the elbow and bring the weight in a curling motion towards your neck and shoulders, take it back and keep repeating.

3) TRICEP KICKBACKS AND DIPS: Triceps kickbacks are holding the weight in the hands and keeping the body bent at a 45 degree angle, and then moving the weight with the help of your lower arms, keeping the shoulders constant. Try to hold the position by straining the triceps muscles by keeping the arms straight and behind the body. A dip is another complex exercise which works out the shoulder as well as triceps muscles. It requires a chair or a bench. Sit on it and then slowly move your lower body towards the ground keeping your arms on the chair and shoulders downwards. Push back to the original position and repeat.

4) ABDOMINAL CRUNCHES WITH TREADMILL: Abdominal muscles require a constant and a high intensity workout. Abdominal crunches are good for toning the abdominal muscles. There can be lower abdomen crunches by lying down on the bench to the point where lower back ends and raising the legs up and down. Upper abdomen crunches are when the whole body is laying with the legs bent and the upper body till the abdomen is raised keeping arms below the head. These crunches should be grouped in a set of hundred and should be alternated with running on the treadmill. This will help in gaining muscle while losing weight.

5) DUMBBELL PULLOVERS AND ROWS FOR BACK: It is important to work all the muscles situated in lower or upper back. These help in bringing stability and flexibility in the muscles. Dumbbell pullovers help in strengthening the core muscles in the lower back. If the body is unable to cope up with a higher weight, then switch to the lower weight.

6) BENCHPRESSES, PUSH-UPS AND FLIES: These exercises help in working the chest, the triceps and the shoulder muscles. Push-ups help in strengthening of all the muscles including the back. Chest flies build stability and arm strength giving training to the chest muscles. Weight should be carried according to the personal strength and complete set of reps should be followed.

The article is a contribution by Jefferey Morgan, he has finesse to build muscles and has been a fitness expert for almost a decade, his vast knowledge about exercises and foods that helps him to stay fit, also know on more how to get ripped fast and visit his site get ripped fast to know more about him.
It is very important to follow the strength training programme along with a good cardio workout, so that individual goal of gaining muscle and losing weight is achieved, providing the body with an enough recovery period.