Basics of Training
I’ve decided to write a blog for those wanting to cut fat or build muscle, giving simplified, practical information. I hope this benefits someone.
The five points of fat loss-
1)Eat less carbs: Your body initially uses carbs as fuel for energy, the fat in your body is reserve fuel. Cutting down carb intake forces the body to burn fat. You still need carbs for energy when training so you can train hard, but otherwise intake should be minimal, because carbs you don’t use convert to fat
2)Build muscle: The more lean muscle you have, the more efficiently you burn fat; and nothing builds muscle like weight lifting, which also burns calories very well.
3)Minimal rest between sets: One minute rest between weight lifting sets, as opposed to two or longer, causes the body to burn more fuel for energy
4)Intense cardio after weights: Intense cardio means thirty second to one minute bursts of activity at 90-100% capacity, with 30 seconds rest between. Fifteen to twenty minutes of this type of cardio burns fat more efficiently than thirty or more minutes of moderate paced activity, which is better for maintaining weight rather than cutting.
5)Eat healthy: Avoid sugary foods and starches, which convert to fat, defeating the whole purpose of the first four points. Get enough protein to support weight training, but get it from lean sources(chicken, tuna, turkey, ect.)
Five points of building muscle-
1)Increase protein intake: Protein is what builds and maintains muscle, take in 3/4 to 1 gram per lb of body weight each training day
2)Get enough carbs to energize training: If you have no energy,you can’t train as hard. Getting carbs are especially important if you’re already lean. good carbs are oatmeal, wheat foods, rice, fruits and vegetables, ect.
3)Push yourself!: As far as gaining strength and building, lifting with a weight heavy enough that you can do no more than 6-12 reps is best. 15 reps or more is better for toning existing muscle. And pushing harder than you did the last session gives your muscles a reason to grow. No one said it would be easy!!!
4)Train different body parts on different days/you need rest: your muscles need recovery time to repair and grow, by training a body part one day a week it gives it that chance. Plus you can work each body part harder that way. Get some sleep at night too, at least six hours of sleep but seven or eight are better. And rest at least one day of the week, where you don’t train at all.
5) Fourty seven minute weight training/ Testosterone: After fourty seven minutes of weight training, your testosterone levels drop dramatically, minimizing any work you do after that point. The hormone testosterone is very important to building muscle.
There is much more info of course, but these are the basics. God bless:)
