Best ways to burn the fat feed the muscle?

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Weight Loss
Weight loss options and approaches.

The best overall approach involves three components:

(1) Here's how to cut through all the confusion about correct eating.

Eat a smaller meal about every three waking hours. It's critical never to skip a meal, and to obtain sufficient quality protein at each meal. 'Sufficient' means at least 15 grams per feeding if you are female and at least 20 grams per feeding if you are male. Your protein should come from unprocessed, preferably organic, natural sources.

To lose body fat, avoid unnatural (refined, processed) carbohydrates. So, do not eat anything made from grains (such as wheat, rice, or maize) or sugar. Also, avoid potatoes and beans. Allow yourself up to 70 grams of carbohydrates daily, but get them only from natural sources such as (preferably organic) fresh vegetables and fruits like berries.

Drink plenty of clean water. I suggest 3 quarts daily and adjusting your intake from there.

Eating this way will boost your metabolism. Increasing your metabolic rate is the key to achieving and sustaining a low percentage of body fat.

(2) Proper weight training will build muscle, which is your metabolic furnace that will burn additional calories 24 hours a day. If you were to add, say, 10 pounds of muscle in the next year, your body would burn an additional 350 to 500 calories daily.

Do a whole body routine. Concentrate on the basic, compound exercises, which are full squats, deadlifts, presses, rows, dips, and chins. Learn proper exercise technique and use it on every rep. You will find free routines for beginners and intermediates, as well as other relevant information such as safety and warm-up tips, listed further down this page under "Related Links."

Once you are able to train intensely, you'll experience DOMS. In order to ensure systemic recovery, wait 24 or 48 hours after all DOMS has disappeared before training again. Remember: you do not grow in the gym. What you do in the gym should stimulate growth during the recovery period. Exercise is like medicine: too little is ineffective and too much is counter-productive. In addition, get plenty of sleep.

In practice, this probably means that you'll be doing a weight training session of about 45 minutes once every four or 5 afternoons.

(3) Cardio will also increase the amount of calories your body uses during and immediately after exercise. Choose some kind of mild cardio exercise that you dislike the least and do it six days a week.

Brisk walking is a good way to start. 'Brisk' means walking at a 4 mph pace. Slowly work up to that pace and then slowly increase your distance.

If you simply want to maintain your present percentage of body fat, start by walking two miles daily. That should do it. Walk before your first meal of the day. If you want to use mild cardio to lose body fat, you will need to average walking from 3 to 6 miles daily. You do not have to do all your daily walking at once.

That's it! Eat properly every day. Six mornings out of seven go for a brisk walk of 2 or 3 miles. One or two afternoons a week do proper weight training. You can use that sustainable program from now until your dotage. If you adopt it and make it habitual, you are going to burn the fat feed the muscle and like the way you look and feel.

(Before changing your exercise habits, you may wish to get the blessing of your physician.)

For free strength training programs suitable for beginners or intermediates, free cardio exercise plans, and lists of fat burning foods, see the page link, further down this page, listed under "Related Links."

First answer by Sepp2. Last edit by Sepp2. Contributor trust: 570 [recommend contributor]. Question popularity: 41 [recommend question]