Build Muscle To Lose Weight

The diet and fitness industry has not done a very good job of helping us to achieve the results we desire with our bodies. When we follow their advice, we do get results but we still fall short of the outcomes we desire for ourselves. We all know we should workout, however, many of us overdo it in the beginning because we do not know how to work out in order to get maximum benefit.

Many people choose cardio because it gets the heart pumping which we are told helps us burn more fat. This advice can be helpful to some and knowing your body and what will work for it is important. When starting an exercise regiment, starting slow and building up your endurance will give you a greater chance of success. No matter your current physical condition, there are ways you can build your muscles up.

So instead, focus on improving your overall health by living in a way nature intended us to. Develop your self-discipline skills. We were meant to move, stretch, and be physically active. We only have one body so take care of it. If you can’t follow all of the exercise advice given, take parts of it that can work for you now and then add more later. It’s a “marathon” not a sprint where you want to be able to go the distance.

Listen to your body. If you hear creaks in your knees, see that your skin is jaundice, or notice blemishes on your skin, it can be an indication of underlying health problems. Know your body, how you feel, and when there are changes. No one knows it better than you. What we might call natural aging is not natural at all but could be a warning from your body that something is not right. Listen to it and take action. What follows are some suggestions for you to consider.

If you have crows feet for example, which are those lines on the sides of your eyes, this can be a warning sign from your body that your adrenal glands are burned out. If we go for too long of a run, this could overtax the adrenal glands and stress your system boosting a chemical called cortisol.

Cortisol is a stress hormone and can be helpful. Ustress motivates toward goals we have set for ourselves. However, distress can paralyze us and prevent us from reaching our goals. Prolonged stress could cause you to hold on to more fat because cortisol creates belly fat. Belly fat can have a significant negative impact on our internal organs. Many scientists call cortisol the death hormone. High levels of it will hinder your efforts to build and repair lean muscle tissue because it accelerates muscle breakdown and enhances fat storage, especially in the abdominal area as mentioned above. It can lead to many life-threatening illnesses such as diabetes and an increase in your heart rate and blood pressure resulting in cardiovascular disease. It is never to late to make a change. So it is important to understand the state of your health to optimize your body to lose weight.

A study published in the journal Mayo Clinic shows that moderate strength training and an increase in overall muscle mass were shown to reduce a person’s risk of developing type 2 diabetes by 32 percent.

https://www.healthline.com/health-news/weight-training-can-help-people-with-type-2-diabetes

A Harvard study reveals that muscle reduces your chances of diabetes, people who lifted weights for 20 min or more daily had less belly fat than those that did the same amount or more of cardio. Another study found that men who did 20 minutes of daily weight training had less increase in age-related abdominal fat than men who spent the same amount of time doing aerobic activities.

Using weights to target belly fat

So those who run for 20 minutes compared to those who lifted weights for 20 minutes showed that those who lifted weights had less belly fat because of lowered cortisol levels.

At Alphlifesyleacademy.com, you will find a picture of Nikki Blackletter. In both pictures, she is the same weight, however, her abdomen had more definition after putting on muscle when she dropped her BMI and toned up.

An article from WebMD shows that muscle increases your metabolism. With an increase in your muscle mass, you can boost your resting metabolism — and that makes your body’s ability to burn more calories. Even when you are sleeping, watching TV, relaxing, or while at work at your computer, when you have made the effort to increase your muscle mass, you have raised your ability to burn off more calories. https://www.webmd.com/fitness-exercise/features/get-more-burn-from-your-workout#1

We have always known how to workout. We first learned that in gym class. Who of us doesn’t know how to do push-ups, sit-ups, or even jumping jacks. The internet, and tons of fitness YouTubers like Hedi Sommers, Laura who is known as Fitness Muffin, Katie Corio, etc. However, when you work out the same muscle groups over and over again, your body stops developing muscles. Beachbody programs, on the other hand, are designed to fight this problem with “muscle confusion” which uses targeted training phases so your body keeps adapting and growing. You’ll never “plateau”—which means your muscles will never get too comfortable and eventually show no change. You can adjust your work out by making improvements and increasing weights, slowing down your pace to better stimulate the muscle, or even stopping for a period of time to allow different muscle groups to rebuild. When we build muscles up, we help our bodies to become more efficient by burning more calories throughout the day. https://www.webmd.com/fitness-exercise/features/get-more-burn-from-your-workout#1

You don’t need a gym to build muscles. In fact, because some people tend to push themselves because they are trying to keep up with other gym-goers, this causes injuries. By using your own body weight, this is a healthier way to build muscles.

By making small changes over time, you have a great chance to reach the results you desire. Building muscle is no different. Setting realistic small goals and celebrating when you achieve each one will continue to motivate and propel you forward. Be creative on how you celebrate and avoid eating food and instead take a bubble bath, get a mani/

When I started on this journey, I did not do my push-ups all at one time. Instead, I spread my exercise program out throughout the day. I set alarms in my phone as a reminder and every couple hours an alarm would go off to remind me it was time to do another set. You can also put notes around your workspace or at home to remind you to do another set. I do this not only for my push-ups but all the exercises in my program and I keep track of my results. I have included a worksheet you can print up to keep track of your results.

The average million spend 60 minutes each and every day educating themselves on business and financial material. So whatever area of your life you want to get handled you should spend 60 minutes each and every day educating yourself on the subject. For me, I listen to audiobooks and I walk around my office listening to audiobooks where I can really concentrate and meditate on what I am listening to.

I study for about 2 hours and every 4 minutes I do a set of exercises. So on my phone, I use the stopwatch and have an alarm go off every 4 minutes. If all you can do is 10 push-ups, then do 10 push-ups every 4 minutes however, after a couple of days then do 11 push-ups and continue on this path until you max out and can’t do anymore. So 11 push-ups every 4 minutes for 2 hours, = 330 push-ups.

You don’t want to do just push-ups every day. So rotate your exercises from day to day. So you might start out with push-ups, the next day move on to squats, the close grip push-ups then jumps, and you can do all of this from home without joining the gym.