Many people use cardio for weight loss, but are not sure why they do not build much muscle as a result of it. In order to truly get fit and get better at your cardio exercises, you need to do strength building exercises. By following these simple exercises, you can ensure that you build muscle and lose fat, in addition to getting stronger and faster.
Ten Tips to Build Your Muscles and Lose Fat
1. Establish a good workout routine
You should do exercises that make an entire group of muscles work, such as squats, dips, pushups and pulls up. These exercises will strengthen your core and give you the balance and strength you need to work out more often and for longer periods of time. You can then introduce other exercises if you want to target a specific muscle. You could do bicep curls and weight lifting exercises for instance. Make sure you exercise all your muscles regularly.
You can build muscle mass by repeating exercises a lot and taking breaks in between sets. You can start with short sets and work out for longer periods of time as you get stronger. You should wait a few minutes in between sets to give your muscles time to heal before the next set. Do not overdo it; you can give a muscle group a longer break by targeting another area before coming back to your first set.
2. Do lunges
In order to do these, face one direction, then set out one leg, about a step’s length away. Then, lean all your weight forward onto that leg and bend your knee until there is a perfect ninety degree angle between your thigh and your knee. Then, either step forward, or step back, and repeat with the other leg. Doing ten sets of ten lunges can be beneficial for toning your thigh, calf, shin, and backside.
3. Do squats
To complete a squat, stand with your feet apart (about shoulder-width). Then, drop your backside down, maintaining a straight spine with good posture. Wait until your thighs are parallel to the ground or lower, then stand back up. Ten sets of ten of these are a good place to start, however, if you cannot last that long, do not worry, and do as many sets as you can. Squats are great for toning the thighs.
4. Do plank exercises
To do these, lay flat on the ground, face down, with your ankles together. Then, draw your elbows in under your shoulders, making a near-ninety degree angle between the floor and your elbow. You can leave your hands on the floor straight out from your elbows, or bring them together in the center, where they naturally lie away from the body. Then, lift yourself up, so your body is supported only by your elbows and the balls of your feet.
5. Do crunches
Do crunches to tone your upper abdomen. To do crunches, lie on your back with your legs lifted up and crossed. Then, do a sit-up motion repeatedly.
6. Chin ups can build upper-body strength
To succeed at chin-ups, find a sturdy bar that will support your weight. Gyms typically have these, but you should also be able to find a kit for a home or garage. Do not use a closet coat rack, or a door frame. These can break, dropping you to the floor and causing you physical harm, particularly if the bar falls and hits you in the head. To increase the productivity of some of these exercises, do them with weights or resistance bands. This can be a lot more difficult, so drop down your reps to a lower rate as you work with weights. Also, start with a lighter set of weights.
7. Give your muscles time to rest between workouts
If you want to work out every day, you should have different routines you can alternate. Work on your core strength on the first day, target a few specific muscles the next day and do some cardio training the third day before starting again. You could even have more than one work out in a day; plan a short workout in the morning to target a few muscles and exercise your core or do some cardio exercises for an hour in the evening. Your muscles need at least 24 hours to heal; the healing process is what makes them grow.
8. Adopt good habits when you work out
You should stretch your entire body for a few minutes before and after you work out. This is the best way to prevent injuries and condition your muscles for the healing process. You also need to develop good form when working out, especially if you are going to lift weight. You should watch videos or join a gym to learn exercises properly and make sure you adopt a good posture. You could injure yourself or damage your joints on the long term if you do not have a good posture.
9. You need to adapt your diet to your workout routine
Working out is not an excuse to overeat, but you should adopt a healthier diet to help your muscle grow and have enough energy to work out. You need to eat proteins every day and cut down on fats, sodium and unhealthy doses of sugar. Drink plenty of water to stay hydrated instead of pop or juices. There are supplements you can take to gain more muscles; you should take these products only with the approval of your doctor.
10. Make a few changes to the way you eat to make building muscles easier
Avoid food that are too rich in fat or sugar and look for lean sources of proteins. Eat plenty of poultry, fish, eggs, nuts or beans instead of red meat. Building your muscle mass does not mean you should eat more, but it will be easier if you adopt a healthy diet. Stay away from creatine-based supplements; these products are useful only when you’ve already reached a plateau and cannot build more muscle mass in spite of working out on a daily basis.
In order to become more physically fit, you should consider doing body weight exercises in addition to cardiovascular exercises. These are the best way to boost your physical fitness and tone your muscles, and help you lose weight. By following these simple tips and performing these easy exercises both with and without weights, you can improve your health and your self-image without leaving your home.