Tuesday, March 5, 2013

3 Tips to Build Muscle Mass with Weight Loss

Change your body's composition to more muscle and less fat to keep weight loss off for good. That's easier said than done but you must keep fat loss as your main goal when trying to lose weight.

It takes longer to transform your body's composition, so be patient. Its worth the wait. Quick weight loss gimmicks will never work for you.

Don't just lose water weight. Burn body fat and lose weight.

If you lose 20 pounds in 10 days using severe calorie restriction with no exercise (you probably won't have the energy to exercise), just about all of that weight loss will be due to lost muscle mass and some water weight.

The problem is further compounded if you gained weight without exercise. The composition of this weight gain is mainly fat and water retention. I have seen individuals with up to 70% body fat!

Increase your muscle mass to permanently speed up your metabolism. Muscle is metabolically active tissue and your body has to work harder to maintain muscle. You need to build a lean body that will give you good health and one that will last through the years of your life. If you rush the fitness process, it won't work!

Fortunately, muscle mass can be maintained/increased (and body fat decreased) throughout your life through weight training and cardio exercise. Weight training also helps to keep your bones strong (preventing osteoporosis).

Lose your weight the right way to avoid the "yo-yo effect" of rapid weight loss and even more weight gain.

You must maintain the right amount of caloric deficit to consistently lose weight.
Severe calorie restriction for too long will lead to fat storage (your body's survival mechanism) and health problems.

Lose as little water weight as possible so your body will burn more body fat.

These 3 steps will help you do this:

1. Eat small meals of whole, natural foods every 3-4 hours. Also, eat protein with every meal. Protein will help you feel full for a longer period and help repair and rebuild your muscles.

2. Exercise regularly with strength training and short interval cardio sessions. Too many long, slow cardio sessions will eat away at your muscle mass.

3. Pre- and post-workout nutrition is important. Don't take it lightly.

The rigors of weight training breaks down your body and you need proper nutrition and rest to rebuild your body bigger and better. Protein consumption, in particular, is critical if you want to build muscle.

Pre-workout nutrition should mainly include carbohydrates and proteins. During intense training, your body depends on fuel from glycogen made from the carbohydrates that you eat. Your body can't use fat for fuel during high intensity exercise because there is not enough oxygen available.

Consuming fruits, vegetables and smoothies 1-2 hours before a workout will build up your glycogen stores. When your glycogen stores are low, your performance will suffer. Its also important to build up your glycogen stores during the day.

Research has shown the effectiveness of pre-workout protein/carb drinks (such as whey protein). Your muscles get 2 times as much benefit from a pre-workout drink compared to having just a post-workout protein drink.

Post-workout nutrition is important to help your body recover from intense exercise. You don't need to eat immediately after your workout but there is a 30-45 minute window where replenishing your body's fuel (carbs, protein, fats) will optimize your tissue's repair and growth.

The post-exercise meal should consist of carbohydrates, protein and a small amount of essential fats. A drink, such as a smoothie, is good because it is quickly digestible. A ratio of 2g carbs/1g protein is what you need.

The carbs should be high glycemic, the proteins should be easily digestible (such as whey) and the fats should be from sources such as fish or flax oil.

Don't become frustrated when one week you lose 5 pounds and the next week you lose no pounds. Muscle weighs more than fat. Check your body fat percentage.

You could be burning fat, building muscle and losing inches. Your body shrinks (becomes leaner) because muscle takes up less space than fat. You will lose the weight at the right time.

Do you want to:
  • Eat Better to be Healthier, Burn More Fat and Lose Permanent Weight?
  • Have Your BEST Looking Body Naked or in Smaller-Sized Clothes?
  • Feel Better than You have Felt in Months or Years?
  • Have the Energy to Accomplish Your Daily Goals?
Be sure and register for my FREE 10-Day Body Fat Blast Jumpstart

I will coach you to transform your body and its definitely not just about weight loss.  You will learn what it takes to change your eating habits and lifestyle and start remaking your body a healthy, energized and lean fat-burning machine!

Mark Dilworth, BA, PES


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  3. Staying fit is always related to what you eat, and how much you exercise. Drinking a lot of water is one of the most important that keep you away from gaining unwanted weight through increasing metabolism and making you eat less than usual.
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  4. Thanks for the great post. I've been trying to adjust my diet to include more protein in addition to just starting to take the best protein powder, hopefully I'll see some lasting results.