Wish to turn fat body into fit body? These tips may help you
Many overweight people who wish that only if their fat can be turned into real muscles. Well, it is not possible but there are some exercises and tips that can allow you to build muscles simultaneously while losing weight. For that, you need to reduce the number of calories while also engaging in physical activities. Besides, some other smart lifestyle hacks can help you to reduce the kilos and achieving a leaner, well-toned muscle mass at the same time. Here are a few easy tips that you can incorporate in your daily schedule:
Opt for HIIT
If you wish to burn a good amount of calories for achieving your target faster then it is best to opt for High-intensity interval training, also referred to as HIIT. Compare it to the manageable gushes of intense physical activities along with slower periods of recovery. It almost shakes off the normal body rhythms compelling it to respond quickly and accelerate its repairing mechanisms which burn larger inventory o calories. It accelerates the metabolism functions which is continued for a long time post the activities.
Try reaching the edge of your maximum efforts for half to one minute followed by a slower pace of recovery period ending between 2 and 4 minutes. Some ideal cardio workouts for this type of exercise include biking, jogging, and walking.
Compound exercise can help you with versatile muscle strength
Increasing metabolism speed can help you lose more weight. To achieve this objective focus on building more muscle mass by incorporating compound exercises in your daily workout session focusing on more body muscles. For instance try replacing leg extensions (with a singular focus on quadriceps) with squats that target multiple aspects like hamstrings, quads, abs, and glutes.
Some of the ideal compound exercises to include in your daily weight loss routine include squats, deadlifts, bench presses, and dips. These exercises allow you to bend different joints simultaneously as opposed to exercises like biceps curls and leg extensions with an isolated target.
Take adequate sleep
Along with positive benefits, dieting can also lead to muscle loss. Prevent it by taking proper sleep. Appropriate sleep promotes muscle repairing mechanisms and saves you from diet-related muscle loss. It also reduces the energy levels that compels your body to crave for sugary diets.
In a study it was found tat the lack of normal sleep can halve the fat loss each night while at the same time accelerating the unhealthy loss of bone. Skeletal muscle and water. SO instead of the fat, you may end up losing the content volume that is vitally important for a healthy profile.
Eat right things in right quantity at right time
As per expert recommendations the ideal protein intake for building muscle should be between 0.8 to 1.0 grams per pound. The volume below the minimum or above maximum values will have a negative influence on your weight loss as well as muscle building objectives. To reach this goal you need a balanced intake of calories. Many people go several miles further and fully/almost stop intaking calories. As a result, they aren’t able to achieve the fitness objectives even after following the strict routine.
The best option is to select the food substances that provide lean proteins
Exclusive Advice for intermediates: Keep yourself motivated with Triathlon
After building some stamina practicing exercises for one or two months, try including Triathlon in your daily schedule- if the strength allows. The triathlon consists of multiple endurance exercises like cycling, running, swimming, etc. In simple words, it is a multisport competition with multiple participants where the result is based on overall performance instead of a single sport.
There are many benefits of triathlon over general exercise
- Running enables you to use the maximum physical stamina while swimming and cycling offer some kind of support. It helps in balancing the load and prevents single body parts (like joints or legs) from overexertion while neglecting other parts.
- You got to work out multiple muscles of your body in a single session which is vitally important for building an impressive muscle profile.
- Triathlon allows you to make your workout more interesting by adding diversity and competition.
- As an outdoor activity Triathlon allows you to remain close to the nature that keeps your mind fresh and saves you from boredom. You can start locally and after some experience, you may also try your hands on outstation Triathlon activities.
- You compete and train with other players and it helps in bringing a community feeling. It keeps you inspired and encouraged and also reduces the chances of abandoning the fitness routine midway.
- Triathlon is more dynamic in multiple ways as it allows you to set and modify your challenges. For instance, you can go for 200 m swimming, 5 km cycle, and 1 Km running on weekdays, and on weekends you can either increase the distance or adopt new activities for a change.