Tuesday, 5 May 2009

20 Tips to Fat Loss and Muscle Gain

There are many articles out there on fat loss and muscle gains so today I thought I would post the 20 simple tips, well rules you could say, to achieve fat loss and muscle gains.

Some of you may see these as simple tips but I am sure many of you can see some of these that the guys in the gym never actually do!

  • Motivation is key - Set yourself realistic target and push yourself
  • Eat breakfast - It raises your metabolic rate for the day
  • Eat little and often - Keeps your metabolic rate raised throughout the day. The best times to eat are every four hours, have you ever heard of the saying "Eat little and often built like a race horse, eat alot and not often built like a bear"
  • Walk instead of using your car or public transport for short journeys
  • Eat a good balance of carbs, proteins and fats (not from saturates) at every meal....fats are very important
  • Eat one gram of protein for every pound you weigh (thats 2.2 grams for every kilogram) EVERY DAY
  • Ensure that you eat a hearty breakfast, it is THE most important meal of the day
  • Weight train a minimum of three times a week
  • Leave 48 hours between sessions where you train the same muscle group
  • Eat healthy, this means whole meal bread, pasta and rice...oh an fruits and veg!
  • Train each muscle group at least once a week
  • Incooporate CV sessions into your training week
  • Try to get 8 hours sleep per night for muscle recovery
  • Weight train for no less than 30 minutes but no more than 1 hour per training session
  • Ensure core training (abs, obliques etc) are part of your routine - Try adding three sets of core training at the end of each weight session
  • Carry out at least one leg weight training session a week.....yes you do need to train your legs!
  • Mix it up - Change the intensity of your training, or some of the exercises your doing every 8 weeks or so to ensure you keep shocking your body into new muscle growth
  • Stretch properly before training to reduce risk of injury
  • Eat, eat oh and eat some more....you need fuel to train properly
  • Finally, and most importantly, keep strict form even if it means lifter a lower weight. By doing this your body will actually see more growth as you utilise the right muscles correctly