| As a fitness consultant for my profession, I notice that | | | | Method 3 - Weights training |
| a lot of people don't understand the difference | | | | When you are doing weights training, it helps to build |
| between fats and muscles when it comes to getting a | | | | your muscles by absorbing protein and use up |
| tone body. One question that is always asked is "how | | | | carbohydrates which can be stored as fats if unused. |
| to lose weight''. To lose weight, you just need to burn | | | | Thus by doing weights training, it helps to gain muscles |
| more calories than what you consume. However, | | | | and burn fats at the same time. To get the best out of |
| when you are losing weight through this, you are | | | | weights training, do a minimum of 2 major muscles |
| actually losing muscle mass that helps to burn fats. | | | | body part every session, 4 sessions a week. Major |
| So the main aim is not to lose weight, instead you | | | | muscles include your upper back, chest, upper legs etc. |
| should burn fats and gain muscle mass to get a tone | | | | Method 4 - Cut down on moderate intensity long |
| body. Fats and muscles are two different properties. | | | | duration cardio |
| You can't change fats to muscles. You can only burn | | | | Most people thought that long duration cardio will |
| off the fats and build muscles. Ideally you should aim to | | | | actually makes them lose fats and get toned. The truth |
| increase your muscle mass and reduce your body | | | | is that you will lose fats but you will also lose muscle |
| fats. | | | | mass. When you are doing long duration cardio, you will |
| Here are a few methods to follow in order to lose fats | | | | be using up your stored protein (muscle mass) for |
| and build muscles effectively - | | | | energy. Thus you can kiss good bye to your tone |
| Method 1 - Healthy food and diet | | | | body. |
| Avoid junky and processed food by eating healthy | | | | Method 5 - Do High intensity Interval Training (HIIT) |
| vegetables and fruits. Do include lean meat in your | | | | This is the best method for losing body fats and |
| meals so that your protein intake everyday should be | | | | gaining muscle mass. You will increase your |
| more than 50grams. Also do try to avoid starches | | | | metabolism rate by using this method instead of doing |
| such as white bread. By having a healthy diet, this will | | | | long cardio workout. Interval training means that you do |
| boost your metabolic rate which helps you to burn fats | | | | cardio workout in a stop and go action with multiple |
| even when you are resting. | | | | repetition. Sprinting is one of the examples of a high |
| Method 2 - Increase your frequency of eating | | | | intensity workout. The best part of HIIT is that you only |
| Compare a pound of meat that you eat in one meal | | | | need 20 minutes of exercise to get your body to burn |
| with the same pound of meat that you eat in 3 | | | | fats for more than 48 hours! |
| different meals. You will find that eating it in only one | | | | These are the 5 methods that you should follow in |
| meal will increase your body fats storage as the | | | | order to lose fats and build muscle mass effectively. |
| excess calories that are consume will be stored as | | | | To summarize, you should include weights training |
| fats. If you eat it in 3 different meals, you can actually | | | | exercises and HIIT to your workout routine at least 4 |
| increase your metabolism faster thus burning fats and | | | | sessions a week, coupled with 6 small meals of |
| promote muscle building. Optimally, you should have | | | | healthy food and diet everyday. Wish you all the best |
| around 6 small meals a day. | | | | in getting that toned body. |