How To Lose Body Fat And Gain Muscle For Women

Want to know How to lose body fat and gain muscle for women? This is of course a general query put by every progressive health conscious woman. The plain and simple answer to this query is to eat sensibly, train hard on your physic consistently and have both perseverance and confidence. Remember that for long-term success, your plan must become your lifestyle and a habit. What we discuss here is a list of simple ways to build muscle and lose fat. These tips have worked miracle for many and it can work fine for you too. Let us start with nutrition.

Nutrition

You need to consume healthy nutritious food to get stronger and to build muscle. Healthy nutrition will also facilitate you in loosing fat. Let us note down some healthy food

Take all kinds of Veggies particularly green fibrous veggies.

Take fruits of all kinds with every meal.

Take 1 liter of Water per 1000 calories you expend.

Balance intake of omega 3, 6 & 9: fish oil, saturated fat & olive oil.

Take protein in the form of Meat, poultry, fish, eggs, etc 1g/lbs daily.

Take whole grain food such as Oats, rice, pasta, breads etc.

Further to reduce body weight, ensure that you consume calories i.e. 18x your current body-weight in lbs. After one week, cut 500kcal. Check your weight one week later and you have shed some then keep eating the same amount of calories and if not then cut another 500kcal. If you are a vegetarian then eat a lot of dairy products such as milk, cheese and eggs. Avoid packed foods and trans fats. Limit your consumption of junk foods to maximum one time a week. Say no to carbonated beverages.

Please ensure to take small but frequent meals such as five to six times a day to keep your metabolism at the right track. That means if you don’t eat in regular gaps, your body will hold the fat and burn muscles. That would work in an opposite direction.

Strength Training

How To Lose Body Fat And Gain Muscle For Women

Strength training will help you in not only in building your muscle but also in reducing your body fat. Building muscle does mean that you need to become stronger. The stronger you are, the stronger will be your appearance. For this you should go for strength training. Barbell exercises tone up several muscles simultaneously is that include Squats, Overhead Press, Dead lifts, etc. Begin with an empty barbell. Learn the techniques perfectly well and increase the weight slowly and steadily. However, if you don’t know where to start, take the assistance of a strength trainer.

After your strength training, go for 30 minutes cardio. This training in moderate intensity three times a week will work fine. The primary purpose of cardio is to burn the fat and not to exhaust you. In the process you should breathe heavier than when at rest, but you should not wheeze.

Being Women

Techniques applied to build muscle and loss fat for man and women are almost same. The only difference is that the women have some different hormonal profiles than men. Due to this difference, the women do have less muscle mass and more body fat than men. Ensure that you don’t overeat and take any steroid based supplement or product.

Keep Yourself Motivated

You will be motivated if you set goals, track your progress and achieve success. Take one or many of the following steps you will certainly be motivated to further efforts towards your mission.