When most of us think about building muscle we do not correlate with weight loss. Instead we have vivid pictures of huge steroid induced muscle heads that look like they are strong enough to bend a car in half yet not flexible enough to lift their arms over their heads.
The truth is in order to lose weight we need to build muscle. muscle requires energy in order to move and function on a daily basis. The more muscle that you have the more energy your body will need. Unfortunately it is biologically impossible to add more muscle cells to your body. You are given a certain number of muscle cells and that is it.
Since you are only given a certain amount you can see the importance of making sure you keep the ones you do have and make them stronger and healthier. Building muscle is not the means by adding muscle cells, which I have already stated is impossible to do, but is the process of adding muscle volume.
The process of adding muscle volume is the means by which we make our muscle cells larger. Now before you freak out and picture yourself to be some huge bodybuilder, without other factors such as steroids or high levels of testosterone your muscle cells will get larger but only up to a certain point. Ladies do not panic you are not going to look like a guy, as women will tone up with quality muscle definition as opposed to packing on size which is what men do.
Since muscle requires large amounts of energy in order to function, it goes without saying that larger muscle cells will require even more energy. So the goal is to create a more “volumized” muscle cell. Ok I made that word up, but you get the point.
You can easily do this by implementing a quality nutrition plan where you eat six meals each day or about one meal every two and half to three hours with each meal consisting of equal portions of protein, carbohydrates and green vegetables. Your intake of protein should be one to one and half grams of protein per pound of lean body mass. This will ensure that your muscles will receive the adequate protein it needs to rebuild after your workouts.
Your workouts should consist of cardiovascular activity of no more than 20 minutes per session three days per week on the days that you are not using weights. Your cardio should be short but extremely vigorous.
Your weight routine should be every other day and last about thirty-five to forty-five minutes with every muscle group being hit with one exercise of eight to twelve reps and one to three sets.
That is basically it. Continuing to follow this process and you will easily shed those unwanted pounds, increase your muscle volume and become a healthier new you in no time.
Just remember you should get a complete physical from your family physician prior to beginning any type of fitness or nutrition program.
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