For most people, workout routines are the be-all and end-all of losing excess fat and strengthening muscles. And to be fair, your training regime is a big part of it.
However, that’s still just about two hours – or less – of your day. The other 22 hours have just as much importance on your body shape, and knowing how to utilize them to your advantage is incredibly valuable. If you’re just starting out, here is a list of the five best ways to go about burning fat and building muscle.
Decide on the Right Workout
The first thing to do before planning out your entire workout routine is finding out which body type you have. Ectomorphs have trouble gaining strength, endomorphs struggle losing weight, while mesomorphs are kind of the happy medium. Depending on your body type, your workouts should focus on very different things.
Since they’re naturally lean and thin, ectomorphs are advised to focus on building up their resistance. Compared to the other two body types, ectomorphs should rest a bit longer between sets and lift heavier weights with lower reps. There’s no need to torture your body with endurance training, since any muscle gains will likely be minimal
Endomorphs typically want their workouts to be balanced, with both endurance and resistance training playing a key part in shedding the unnecessary fat. Shorter rest periods and multiple sets of high reps should allow you to do a lot of work in a short time. Keeping an elevated heart rate throughout the session is also fairly important, so keep an eye on that.
Mesomorphs should want their training to include separate blocks of size, strength and endurance exercises. Versatility is the name of the game here; if your workout routine gravitates towards a particular exercise pattern, your results won’t be satisfying. Mesomorphs might be blessed with a “perfect” body type, but maintaining it is not as simple as it sounds.
Indulge in Heat Therapy
Saunas and other heated environments are a good way to improve your insulin sensitivity, which will boost your odds of losing the excess fat quickly. This is hardly a shocker, but every time you enter a sauna, your body temperature will rapidly increase. This will activate a cellular response, which will increase insulin sensitivity and enhance blood flow to muscles. Cold showers work much the same way, but relaxing in a sauna is probably the more comfortable option.
Of course, you shouldn’t go overboard and hit the sauna too often. This kind of heat therapy is best practiced twice a week, somewhere in between your gym workouts.
Take Care of Your Diet
These days, the word “diet” has a lot of negative connotations. There is a good reason for it – most of the diets designed to burn fat expect you to deprive yourself of your favorite foods for long periods of time. Any diet that requires you to resist that temptation for too long is unlikely to succeed.
So, let’s go over the basics of a good diet. Staying away from insulin during inactive periods of your day is a good first step. Unfortunately, insulin is very efficient at allowing carbs to reach your fat tissue. For best results, mix up your breakfast routine by replacing any carbs with high-fat foods such as cheese, eggs and fatty fish. This should allow your protein intake to remain consistent. When you get around to doing your workouts, it’s time to reintroduce carbs to your diet. Even something as simple as a carb-rich drink will help you gain muscle and maximize your recovery.
After a workout, consider treating yourself to some complex carbohydrates such as pasta, beans and vegetables. This is the perfect time to hone your diet, since your muscles will be extra sensitized to ingesting the sugar molecules found in the carbohydrates. Taking care of your eating habits means you’ll be able to get the best of both worlds.
Use Cardio Exercises
When it comes to losing weight, few methods are more effective than cardiovascular exercises. This type of training does wonders for your circulatory system, which helps your capillaries expand and supply more oxygen to your muscles. In other words, your cells will be able to shed more fat, even during periods of inactivity.
Running is probably the most popular cardio exercise out there. If you’re not a fan of fresh air, using a treadmill is a good alternative. Twenty minutes of running should be enough for the effects to kick in, but consider going the extra distance by introducing more intensity to your training. Alternating between short intervals of sprinting and longer intervals of walking or jogging is an excellent way to make the most of your time.
Compared to the previous exercise, bike riding and swimming are easier on your joints. If you’re finding it hard to endure the physical challenges posed by running, these two methods provide additional options.
Pick the Right Supplements
Truly effective fat-burners are hard to find, especially if you’re just getting acquainted with the fitness world. Everyone wants to know which supplements are truly safe and will actually benefit you in the long run. The best way to go about it would be to focus on the fat burners which have been scientifically proven to be productive.
Protein supplements such as whey protein powder will ensure your body gets enough protein on a daily basis. Protein plays a huge role in the growth of muscle and increasing the amount of calories you burn through naturally. These supplements are simply the most convenient way of consuming those all-important proteins.
Creatine is a supplement that focuses on muscle gain. That’s far from the whole story, though – out of all the muscle gain supplements on the market, this is the only one that actually works. It was studied a ridiculous amount of times during this past decade, and there’s now enough scientific proof to guarantee its efficacy.
Finally, there’s fish oil. In addition to helping you lose weight and build muscle, these supplements have a plethora of additional health benefits. Fish oil contains two important omega-3 fatty acids: EPA and DHA. These are the so-called good types of fat, and they come highly recommended by most strength and conditioning coaches out there.
If you are a bodybuilding enthusiast or just someone who wants to shed few pounds of fat, you can learn more about the most effective bodybuilding supplements from MassGainSource.com