5 Ways to Burn Fat and Build Muscle
Whether you’re trying to set a New Year’s resolution or prepare for an upcoming reunion, there’s never a bad time to work on your physical health. One of the best approaches to physical health involves burning fat and building muscle. Whether you’re a man or a woman, there are countless benefits to both. Consider some of the best ways to get started.
1. Prioritize Progressive Overload
Progressive overload is a term within the weight-lifting community. You don’t just want to focus on lifting heavy weights. Instead, you want to progressively get stronger over time. Gradually add more stress to your workouts by either increasing the amount of weight you use each week or increasing the reps you do. Even if you’re a beginner, focus on adding five more pounds to your reps or five more reps. The point is to gradually build muscle and improve your strength.
2. Remain in a Caloric Deficit
If you want to burn fat, you’ll need to focus on remaining in a caloric deficit. The key to burning fat and building muscle is to plan your meals. You never want to starve yourself. You’ll need to prepare meals that factor in how much protein and vegetables you’ll need to feel satisfied and nourished. When you don’t eat enough, you can sabotage your ability to build muscle.
3. Incorporate Intensity
If you’re not soaked in sweat by the end of your workout, you’re probably doing something wrong. If you’re focused on developing a hard-core routine that allows you to get the best results, intensity is important. Whether you’re on the elliptical machine, the treadmill, or the stair climber, diversify the intensity level throughout your workout. A great body recomposition workout provides its fair share of diversity in its approach to intensity. With body recomposition workouts, you might work on one muscle group once a week. However, the way you work that muscle group will require a week off for recovery. This means you’re giving the highest level of intensity that you possibly can. When the intensity level is high, you shouldn’t be able to hold a conversation with a friend or read a magazine as you work out. If anything, you’ll need the most motivating music to get you through the intensity.
4. Work on Technique
Some people don’t understand how to properly use the weight machines at the gym. They think they’re doing a great job because it challenges their body in a way. However, they’re doing reps too quickly or completely engaging with incorrect posture. Even if you don’t have a trainer to help you get acclimated with the machines and the proper techniques, practice in a mirror. Look at online videos to see how to maintain proper form and techniques as you use different equipment. Even if you take a look at the cardio machines, many people spend a long time on treadmills without any results. This is because they’re holding on to the sides of the machines, practicing poor posture and incorrect breathing techniques. Seemingly small tweaks in your exercise routine can truly make a major difference in the number of results you’re able to experience.
5. Prioritize Rest
If you don’t allow your body to rest and recover, you’re setting yourself up for injuries or burnout. Don’t work on the same muscle group two days in a row. If leg day is on Monday, don’t work on legs again until Wednesday or Thursday. You can work on other groups to allow your legs a chance to recover. It’s also wise to give your body a chance to recover after an injury. You don’t want to push yourself past your limit. Don’t forget to prioritize a great nighttime routine each night. When you improve the quality of your rest each night, this improves your body’s ability to repair and recover from the previous day’s workout.
There’s a common myth surrounding burning fat and building muscle. Many people believe that you can’t do both in tandem with each other. To get the best results, it’s actually important to do both. Sure, you can lose weight with a caloric deficit and tons of cardio. However, you’ll miss out on strength, muscular definition, and the beauty of a svelte, toned physique. By merging these two goals, you’ll be well on your way to the best shape of your life.