Reducing overall fat percentage and increasing muscle mass can seem like a difficult process. However, there are really only a few things that you need to know to achieve your fitness goals. Patience and hard work will pay off when you meet your goals.
It’s no secret that you need to exercise to build muscle. Strength training with weights at least 2 to 3 times each week will yield optimum results. It’s important to find a good balance with how often you train each week. Training too little will make it difficult to build muscle, but training too often can cause muscle injuries that will slow the muscle building process. Start by training just once or twice a week and work your way up to training once every two days.
Cardiovascular exercises don’t generally work to build a lot of muscle, but they will aid in reducing the amount of fat on the body so that muscles will be more visible. Long periods of simple and repetitive cardio are optimal for increasing metabolism and burning fat. However, keep these session to only 1 to 2 times per week to avoid wearing yourself out.
It’s important to feed your body right when trying to build muscle and lose fat. Try to eat whole foods and avoid foods that contain catabolic hormones, which can damage muscles. Gluten and wheat products can cause inflammation and bloating, so keep these food products to a minimum as well. Be sure to only eat good fats for energy and consume plenty of lean protein to aid in muscle building.