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5 Habits to Lose Fat While Gaining Muscle

Is there an effective way to lose weight while gaining lean muscle? Reducing fat means consuming fewer calories than you’re burning. Dropping pounds mean that you might lean muscle together with fatty deoposits. You need to be smart in terms of losing weight since you need lean muscle mass to perform physical activities like exercising.

It’s a fact that muscle burns more calories than fat, hence, having less muscle slows your metabolism as well. Once you lose that hard-earned muscle mass along with fat, it will become a bit more difficult to reduce weight the proper way. Don’t worry since there are ways to preserve lean muscle while you reduce weight.

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1.) Stimulate Your Muscles Through Working Out

Working out will definitely maintain your muscle mass, but you need to be consistent so your body will continue to build it and make it firmer. So, if you’re on a low-calorie diet but you’re not doing resistance training then you might add more fat than muscle. According to a 2015 Harvard study, lifting weights is a better fat-reducing technique compared to cardio exercises.

Your Muscle-Building Fix: You don’t need to lift weights on a daily basis. Reserve two intense weight-lifting session that will incorporate whole body movements such a squats and deadlifts. Determine how much you can lift so you can gauge the volume of reps per set.

2.) Consume the Right Amount of Calories

Once your body enters a starvation mode, you won’t be able to gain and sustain muscle mass and can add fat in the process. Eating an ample amount of calories will help maintain your metabolic rates. In a nutshell, you need enough energy not to go in starvation mode in order to perform physical activities.

Your Muscle-Building Fix: We recommend that you consume around 500-1,000 calories from your current daily intake. This will help you maximize muscle-building while losing fat. Keep in mind to keep your daily calories intake about half your daily need and half for your exercise activity.

3.) Minimise your Cardio Exercises

Do you think spending an hour on the treadmill or elliptical for an hour will only make you reduce fat? Your hard-earned muscle might be compromised spending too much time on the treadmill. This is what makes weightlifting exercises very effective in building lean muscle mass since cardio doesn’t engage muscle fibers in movements.

Your Muscle-Building Fix: We’re not saying cardio exercises aren’t good, it’s a matter of doing in a moderate pace. Schedule low-intensity cardio exercises 2-3 days weekly, and then schedule high-intensity cardio intervals to shock your system and protect your muscle as well.

4.) Observe your Post-Workout Action Plan

A post-workout plan is equal weight loss action plan. So where do you start? After a grueling yet fulfilling at the gym, it’s important to refuel with the right food for your muscle fibers to recover. Aside from proper nutrition, you need ample sleep for your body to recover and build muscle overnight. Both aspects are important when it comes to the actual muscle-building process.

Your Muscle-Building Fix: Make sure to consume a high-quality protein meal after your workout. This will enable your body to replenish nutrients and send amino acids to your muscles. Also, keep in mind that you need 7-8 hours of sleep for your muscle to begin repairing itself and even building new ones as well.

5.) Load Up on Protein

One of the principles of weight loss isn’t only about how much you eat but what you eat as well. In a 2015 study, people went on a low-calorie diet for a month and those who consumed more protein decreased their body fat around 27 percent. It’s because the protein found in meats, eggs, and poultry which contain essential amino acids to build and sustain lean muscle mass.

Your Muscle-Building Fix: Consuming 1.6 grams of protein per kilogram of body weight will sustain your lean muscle gains. The idea here is to spread out your protein throughout the day and include in each meal.

 

Let’s get started towards your muscle-building and fitness goals. The Naked Truth Fitness Team have more than 40 years experience personally training clients and would be more than glad to talk to you about your fitness goals. For an obligation free chat, Click here to know more.

5 Important Questions to Ask Before Enrolling with a Personal Trainer

Lisa recently relocated because of a better job opportunity. It’s a new challenge for her but also a great opportunity to enhance her career. She’s busy at work throughout the day, and around 5 pm she usually prepares herself for her resistance training at the gym. But wait, she just relocated and needs to find a new fitness center.

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Whether you’re a newbie or a regular, choosing a gym to enroll at is quite tough. You can easily get distracted by the new gym environment and ambiance before you enroll. Sales reps from a gym’s marketing team can also entice you to enroll in an instant. These are the issues that you’ll encounter once you enroll in a new gym. On top of things, it’s important to ask a personal trainer a few questions before you enroll and get his services.

Here are 5 important questions you need to ask before hiring a personal trainer:

1.) Are You Offering a Free Trial Workout?

Personal trainers who reach out to you and offer free trial workouts either want to help you reach your fitness goals or simply want to add you on their long client list. It makes a free trial workout worth your time since you can gauge a personal trainer if he or she is worth your money.  It can take a week or two to determine if the personal trainer’s approach is for you. Just keep in mind that free trial workout is a step forward in attaining your fitness goals.

2.) Will You Provide a Diet Program?

One of the reasons why people hire a personal trainer is to start a weight loss program. Weight loss happens in the kitchen and not in the gym floor. Exercises routines, cardio workouts, and group classes simply help you tone your muscles and improve your physique. So, if ever your personal trainer knows his way around meal planning, then it’s a bonus for you. Not all nutritionists are personal trainers, but there are some personal trainers that have received certification for them to assist you with your diet plan.

3.) What Difference Does It Make if I Hire a Personal Trainer Instead of Joining a Group Class?

This question is a follow-up question to “What fitness goals do I want to achieve?” so it’s a common issue whether you hire a personal trainer to work on your goals or group classes should do it for you. The greatest benefit you’ll receive once you hire a personal trainer? Focus. The personal trainer will concentrate on your fitness needs in different aspects such as nutrition and training. A group class is also a good thing but it’s a mere supplement to your custom-tailored workout from your personal trainer.

4.) Will I Reach My Fitness Goals Without a Personal Trainer?

Buying yourself a gym membership is an investment. If you think you can achieve your fitness goals by yourself at home, you wouldn’t have entertained the idea of joining a gym or even getting a personal trainer. It’s important that you know what are the premium features of your membership such as relevant gym equipment that will complement your goal. If you are looking to do circuit training but there isn’t ample space and yet a personal trainer tells you he can help you, then he’s just tickling your ears to buy a personal training package.

5.) Are You a Certified Personal Trainer?

It’s important to check if your personal trainer has the license and relevant credentials for you to hire him. You don’t need to be formal, a casual approach to ask this question will make way for both of you to get acquainted. It’s always great to know if your personal trainer is a member of the Australian Strength and Conditioning Association, or studied in a school like the ACPE Academy (Australian College of Physical Education).  It also helps to check his previous client’s testimonials as well. With this in mind, you’ll be able to decide after you avail of your free trial workout sessions.

Are you already thinking to hire a personal trainer right now? Let’s get started towards your fitness goals. Chad would be more than glad to talk to you about your fitness goals. Click here to know more.

3 Fitness Essentials for Women in Their 30s and Above

Most women don’t really contemplate about hitting their mid-30s, let alone their health and fitness goals. Once you do a reality check, growing older is an aspect which we can simply yield and follow. It’s like a current in a fast rushing stream. Before you know it, you’re past your 30s and you’ve already hit the 40-year mark.

Let’s be lenient though, 35 isn’t really considered as middle age. However, you’ll start noticing that your body will not be the same as when you were in your 20s. You’ll put on weight more easily, and not to mention, you don’t feel as energetic as before.

Worry not, there are more ways than not to cling on to your youth. You just need to invest a lot of smart effort to stay physically, emotionally, and mentally fit. Being young and fit is all about looking good and feeling great at the same time, right?

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Here are 3 fitness mindset essentials for women 35 and up:

1.) Eat Smart

It’s a fact that as we grow older, our bodies require fewer calories to function properly. Hence, when you continue binge eating the way you did back in your 20s then expect to gain some weight in unwanted places. So, don’t be surprised if suddenly you’ve put on a couple of kilos in a months’ time even if you haven’t customised your diet plan. It’s natural for everyone to notice their body reacting to the aging process. There’s no quick fix for this, the only practical approach would be to consume a diet with more nutrients and minimise eating just for the sake of eating.

2.) Adjust Training Intensity

Your fitness mindset hasn’t changed but your body is slower compared to to when you were in your 20s. It’s a must to do yourself and your body a favour by toning down the intensity of exercise routines. This will enable you to prevent injuries while you still enjoy doing your favourite exercise. Keep in mind that your bone density decreases which can make you more prone to early arthritis. The solution? Invest in strength training routines while minimising high impact activities to build greater bone density.

3.) Prevent Ailments

Keeping yourself healthy and fit is easier said than done. You need to walk the talk and focus on your health in every aspect. Regular exercise routines and a balanced diet will complement your health. However, you also need to have yourself screened regularly for gynecological disorders and breast cancer for prevention. It’s also advisable to give up vices such as drinking and smoking which can increase your stress levels. Remember that prevention and monitoring is always key to avoiding unwanted illnesses.

Let’s get started towards your fitness goals. The Naked Truth Fitness Team have more than 40 years experience personally training clients and would be more than glad to talk to you about your fitness goals. For an obligation free chat, Click here to know more.