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Keys to Lose Fat, Gain Muscle and Get Stronger



Do you want to take your body to the next level? Then, chances are that you want to lose fat, gain muscle and get stronger.

Losing fat is something that you have to take into account because you need to eat a lot if you want to grow, and this can lead to higher body-fat levels.

The first thing you may want to do is to check your body-fat percentage. There are some web sites that you can use in which you need to specify your height, age, weight, and different body sizes. All of these are necessary to calculate your body-fat. I'd suggest to try in more than one site to get a better idea since the values may vary depending on the site.

If you are a man and your body-fat level exceeds 20%, or 30% if you are a woman, you should take care of your body-fat including cardio sessions in your mass building program and reducing your carb intake. But you have to do it right if you don't want to suffer negative consequences.

Cardio training

The key is to include cardio training in your mass building plan in such a way that you keep on growing while staying lean. This requires your cardio sessions to be intense and short.

Basically, the more time you keep doing cardio, the more you are going to stop that muscle gains. Therefore, you may want to burn the most fat in the shortest time, say 15-20 minutes. More than that could be counterproductive.

You should include cardio in those days in which you are not lifting any weight. By doing so, you'll boost your recovery, and thus your muscle gains. So, if you lift weight every Monday, Wednesday, and Friday, you could do some cardio on Tuesday, Thursday and Saturday. Two or three sessions, it's up to you. The key is to find out your right dose.

The kind of cardio you should do must not stress your muscles. Remember that you have to give your body proper rest if you want to grow.

You could use a jumping rope, a bike, or a sandbag for cardio training. Sprints are also useful but you have a high risk of injury or, at least, stressing your muscles, so you have to do sprints the right way.

Nutrition

When you eat a lot of carbs, you activate insulin, the most important hormone involved in muscular growth. Therefore, you have to eat a lot of carbs, but you can also take the risk of getting fat.

This is why you need to include low-carb days in your diet if you see that your body-fat levels are high, but not more than four days in a row because your body could react the opposite way, that is, storing fat. In low-carb days, you just have to get most carbs from vegetables, sweet potatoes, oatmeal and fruits (20% of your total calories), whereas proteins and good fats should make up 40-50% and 30-40% of your total calories respectively.

Ideally, you should lift weight in high-carb days, do cardio in mid-carb days, and rest in low-carb days. Try to find your ideal carb distribution and see the results for yourself.

These are the basics you need to take into account to design your perfect lean muscle program. Keep training, you'll get there!


My name is Christian and I'm a big fan of common-sense and healthy bodybuilding. I'm changing my life since I started with my program to build muscle. Check out my progress, workout routines to build muscle [http://myworkoutroutinestobuildmuscle.com] and nutrition plan in my blog!

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