How to lose Body Fat and Gain Muscle Mass

Here is How you can lose Body Fat and Gain Muscle Mass.

GOOD EXERCISES TO LOSE BODY FAT Incorporating dynamic, compound movements into your routine will help you involve your entire body, building strength, power and stability. This squat, curl and press is a compound exercise that works the legs, core, arms and shoulders in one dynamic movement. This is an advanced exercise that requires strength and balance. Take your time and start with lighter weights to perfect the exercise.
1.Hold light-medium weights and stand on the right foot with the left foot just behind you, resting on the toe.
2.Squat all the way down, touching the weights to the floor while keeping the back straight and the abs contracted.
3.Curl the weights( cans of soup) up in a biceps curl and then press the weights overhead as you push to a standing position.
4.On the upward movement, keep the emphasis on the right leg.
5.Lower the weights and repeat the move for 10-16 reps before switching sides.
6.Complete 1-3 sets.
Weight bearing exercises will reduce the amount of fat in your body and make the muscle in your body leaner and is one of the best ways to lose body fat.


CORE EXERCISES Improve your Balance and Stability

Core exercises train the muscles in your pelvis, lower back, hips and abdomen to work in harmony. This leads to better balance and stability, whether on the playing field or in daily activities. In fact, most sports and other physical activities depend on stable core muscles.

Core Exercises can help tighten those muscles, pilates is a wonderful class to attend to strengten your core muscles.

Want more defined abdominal muscles? Core exercises are important. Although it takes aerobic activity to burn abdominal fat, core exercises can strengthen and tone the underlying muscles.

You can even do core exercises at home with a fitness ball, these are great and don’t take up much room at home. To do abdominal crunches with a fitness ball, for example, sit on the ball with your feet resting on the floor, about hip-width apart. Cross your arms on your chest, tighten your abdominal muscles and lean back until your abdominal muscles kick in. Hold for three deep breaths, then return to the starting position and repeat. There are a bunch of exercises to do with these balls, they are a worthwhile fitness tool in your home.

The Resistancy Band is a wonderful exercise tool and also take up very little room to store in a draw and you can be sitting watching tv using this band to stretch
those muscle.


Here is more information on How to Lose Body Fat

GAIN MUSCLE MASS1) Use free weights for all heavy sets
Your chest might feel really pumped when using the Smith machine, but when you want to add real mass, use dumbbells instead. Dumbbells will make your ancillary muscles work as well and they will build compound mass. The greater range of motion (possible with the dumbbells) simply increases the number of muscles used in the training, therefore results are better.

2) Utilize compound movements
Remember you want to increase the size of every muscle fiber in your body so that your total body mass to increases.

3) Find areas of improvement
Assess your physique to determine which muscle groups need to be brought up in size, concentrate on those areas first.

4) Experiment to find your best mass building exercises
With experience, you will learn to find exercises that work best on your muscles. Emphasize movements with dumbbells and free weights since they are the best for building mass.

5) Avoid injury
The combination of an intense workout and heavy weights will increase the risk of injuries. Many bodybuilding careers ended because of torn pecs, slipped discs or strained erectors. Simply be careful and be sure to warm-up, gradually increasing to maximum lifting weight.

6) Utilize optimum sets
A range of 12 to 16 sets, per muscle group. Each set should be completed to exhaustion; this will maximize the benefit of your workout. Try not to train more then 2 body parts in a single day or you will over work your body, and it might stop you from growing.

7) Don't count exercisesThere is no optimum number of exercises. Most bodybuilders recommend four sets of four or five different exercises per body part. Professional bodybuilders usually use healthy supplements, which gives them greater endurance and strength for muscle growth.

8) Flirt with maximums
Check out your strength levels every so often by maximizing one or two reps. Gradually increase the weight until you can perform only one repetition. For example, when trying your maximum bench press weight, start with a realistic weight and gradually increase until you can no longer add on more weight.

9) Eat your meatYou need protein for your muscles to grow: the more, the better. Include lean red meats in your daily diet, as they contain the right nutrients to make muscles grow. It is actually quite simple: the combination of a high protein diet and the right kind of workout will make your muscles grow like you never thought possible.

CLICK HERE to tone your Abs

SELF MOTIVATION

Set up a specific goal. I” want to lose body fat within two months” “I want to have a 10% body fat .”

This is one of the best ways to lose body fat is your motivation and belief in yourdels that you can do this.

Always write down your goals and read your notes daily. The Daily Diary will help you do this.

Do not be afraid to reward yourself if you have accomplished a specific goal. Treats are special.

The best way to illustrate your progress is to take before and after photos of yourself

It is not always possible to eat all the right foods in sufficient quantities for optimal nutritional balance or exercise everyday, but if we start on the right path today, it will help us in the future . If your body is to function properly and increase fat burning you must provide all the proper nutrients. High quality supplements are a great way to consume concentrated amounts of the proper nutrients in balanced proportions.