Are you worried that your newly-bought sleeveless top might not flatter you because of your flabby arms? Do you wish to fit into your clothes without the excess fats squeezing at the seams? Despite the dozens of diet plans, slimming pills, and workout programs being offered around, a lot of people still find it difficult to shed excess fats and gain muscles.
If you are one of those who strive for a toned - if not muscular - body, you should first remember that achieving the figure you desire requires hard work, patience, and determination.
One key to losing body fat and gaining muscles is by doing regular cardio exercises three to six times a week.
Aside from promoting stronger heart and lungs, cardio exercises is beneficial to weight loss as it speeds up the body's metabolic rate or the body's speed in burning and converting carbohydrates and proteins into energy.
Among the cardio exercises that burn the most calories are running, bicycling, swimming, and even walking.
Running for 45 minutes, for instance, can already burn 535 calories.
Step aerobics, a favorite cardio exercise of women, is also effective.
Slow and steady cardio, or low intensity exercises done in long durations, should also be altered with high-intensity (HIT) cardio, or intensive exercises done in short duration.
Cardio exercises done in longer durations should also be performed on weight training days.
Cardio exercises are not enough, though.
Weight training is also important not just in boosting one's metabolism but also in increasing muscular endurance and strengthening the bones.
In weight loss, the muscle that develops because of weight training also burns more calories that fat.
Weight training should be done on alternate days, three times a week.
It is also recommended for one to have a weight training program composed of various workout routines so that muscles can be developed equally in different parts of the body.
For example, one can do sets of power snatch, dumbbell bench press, and bent over row routines every Monday, a set of barbell squat, split squat, and Romanian deadlift routines very Wednesday, and so on.
Lastly, diet plays a key role in muscle building.
Proteins, in particular, are very important to be included in one's meals.
According to studies, protein is found to be helpful in stabilizing the secretion of insulin into the bloodstream that accounts for a better metabolism, therefore aiding in weight loss.
Moreover, it helps in building muscles.
Among the foods that are high in protein are dairy products, lean meat, egg whites, and nuts.
However, other food groups such as carbohydrates, whole grain, and vegetables should not be taken for granted.
The intake of carbohydrates, though, should be limited.
Water consumption, on the other hand, should be increased.
As you start on your cardio workouts and plan your daily meals, though, remember also that discipline and attitude towards weight loss and body building affects the outcome of your efforts.
With this, it is important that you maintain a positive attitude as you sweat your way towards a fitter body.
If you are one of those who strive for a toned - if not muscular - body, you should first remember that achieving the figure you desire requires hard work, patience, and determination.
One key to losing body fat and gaining muscles is by doing regular cardio exercises three to six times a week.
Aside from promoting stronger heart and lungs, cardio exercises is beneficial to weight loss as it speeds up the body's metabolic rate or the body's speed in burning and converting carbohydrates and proteins into energy.
Among the cardio exercises that burn the most calories are running, bicycling, swimming, and even walking.
Running for 45 minutes, for instance, can already burn 535 calories.
Step aerobics, a favorite cardio exercise of women, is also effective.
Slow and steady cardio, or low intensity exercises done in long durations, should also be altered with high-intensity (HIT) cardio, or intensive exercises done in short duration.
Cardio exercises done in longer durations should also be performed on weight training days.
Cardio exercises are not enough, though.
Weight training is also important not just in boosting one's metabolism but also in increasing muscular endurance and strengthening the bones.
In weight loss, the muscle that develops because of weight training also burns more calories that fat.
Weight training should be done on alternate days, three times a week.
It is also recommended for one to have a weight training program composed of various workout routines so that muscles can be developed equally in different parts of the body.
For example, one can do sets of power snatch, dumbbell bench press, and bent over row routines every Monday, a set of barbell squat, split squat, and Romanian deadlift routines very Wednesday, and so on.
Lastly, diet plays a key role in muscle building.
Proteins, in particular, are very important to be included in one's meals.
According to studies, protein is found to be helpful in stabilizing the secretion of insulin into the bloodstream that accounts for a better metabolism, therefore aiding in weight loss.
Moreover, it helps in building muscles.
Among the foods that are high in protein are dairy products, lean meat, egg whites, and nuts.
However, other food groups such as carbohydrates, whole grain, and vegetables should not be taken for granted.
The intake of carbohydrates, though, should be limited.
Water consumption, on the other hand, should be increased.
As you start on your cardio workouts and plan your daily meals, though, remember also that discipline and attitude towards weight loss and body building affects the outcome of your efforts.
With this, it is important that you maintain a positive attitude as you sweat your way towards a fitter body.
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