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September 12, 2014

Gaining Muscle, Losing Fat

Fitness First USA

If you are like most people out there, whether you're a gym rat or a coach potato, then gaining muscle and losing fat is what you dream about. Of course, gaining muscle and losing fat is as difficult as getting a politician to tell the truth. You need to know dietary habits and needs. If you're a nerd who needs numbers, than keeping track of your calories, proteins, carbs, and fats may be warranted. In other words, are you getting the correct percentages from protein, carbohydrate, and fat? How many calories are you taking in? Do you need to decrease calories, stay the same, or increase? This all sounds like a whole lot to figure out, but its not too bad. Keep track of your food for 2 days during the week and 1weekend day. Then get yourself a chart, computer program, book, whatever. that gives you the low down on what's in each of the foods you eat. You could probably find these things at your local bookstore. Another suggestion would be to look up a sports nutritionist in your area that could help you.

""Nutrition is a big part, but what about the workout?” you ask. Well, that's next. Your workouts should include resistance training along with aerobic work. Now, for the people out there that are fearful of getting ""too big,"" don't worry. You're not going to hit the gym today, roll out of bed tomorrow, look into the mirror, and realize you look like Dorian, Arnold, or Sergio. It's not going to happen. The fact is, the more resistance-training you do, the higher your metabolic rate. That means you'll burn more calories whether working out or watching television.

You're resistance training should consist of reps between 6 and 12. Include light, medium, and heavy intensity days. Change your rep schemes around each week to keep you fresh and to keep you on track for making gains. Keep your lifting routines at 30 to 45 minutes max. Also, keep aerobic work to 20 to 30 minutes, 3 to 4 times per week. Keep your heart rate in the 60 to 90% of heart rate max for best results. Be sure to lift first and do aerobic work second. The lifting gets glycogen levels to decrease so that you may burn more fat when doing aerobic work.

The following is a workout program for you to look at. Now, this is just here to give you an idea of what I'm talking about. It's not the answer. In other words, you'll still want to switch things up every couple of weeks or so.

Monday Wednesday Bench press 3x12 Squat 3x12 Incline fly 3x12 Lunges 3x12 Military press 3x12 Leg Curl 3x12 DB French press 3x12 Pull down 3x12 Aerobic Work 20 to 30 minutes. Seated Row 3x12 Heart rate at 60 to 90%. Barbell Curl 3x12 Aerobic Work 20 to 30 Minutes. Friday Squat 3x12 Bench Press 3x12 Lat pull down 3x12 Barbell Curl 3x12 DB French press 5x12 Aerobic Work 20 to 30 minutes. Heart rate at 60 to 90%. Article courtesy of IDS Sports