Workout Basics: Exercising to Build Muscle and Burn Fat

by TLS

Low Glycemic Impact Eating will induce fat loss and maintain lean muscle mass. And that is exactly what you want. You want to lose fat and keep muscle. Why? Because muscle is metabolically active (meaning it will help you burn calories). If you have been on endless “diets” in your life time, you have most definitely lost muscle. Studies show that with “dieting” by restricting calories you lose predominately water and muscle and it slows your metabolism down to anywhere from 10 to 15 percent. So in order to repair and increase your metabolism you have to re-build and build muscle. How do you do that? Exercise!
 
Using exercise as part of your weight loss program helps reshape your body, sculpting a lean, muscular look that becomes more visible as the fat comes off. Exercise also gives you the strength and endurance to manage everyday tasks more easily. But exercise offers even more benefits: It boosts your immune system, keeps your bones strong, improves your mood, reduces CVD, diabetes and other lifestyle related diseases, assists the body in processing carbohydrates like breads, potatoes and pasta and helps you stay independent as you get older.
 
Don't stress yourself out or fall pray to the thinking that you have to join a gym to get in shape. Anything that burns calories can count for your exercise.  Not parking farther away from the door at the shopping mall! Focused time and effort for 15 to 30 minutes, and when you have time and can physically handle it, 60 minutes. Try in-home workout videos, or outdoor recreation like hiking or rock climbing, or try one of your favorite sports. You can also take up an active hobby like dance or martial arts. These classes might not focus on calorie burning as a primary goal, but you still burn calories anyway -- and getting involved in group class is a good way to find encouragement and motivation to keep going.
 
The Centers for Disease Control and Prevention recommend aiming for a sustainable weight loss goal of 1 to 2 lbs. per week. So think of it this way, 1 lb of fat is equal to 3500 calories. Divide that by 7 and you are looking to generate a daily 500-calorie deficit. Do it though activity (exercise). Do activities that will help you burn an extra 500 calories a day you could average 1 lb of FAT loss per week.
 
If you want to maximize your calorie burn but don't have time for all-day workouts, make your exercise time as challenging as possible. Intersperse high-intensity intervals with normal-speed recovery bouts throughout your workout, walk, bike, run or hike uphill instead of on flat ground, or wear a weight vest during low-impact, weight-bearing activities like walking.
 
All physical activity contributes to better weight loss and weight management. Moreover, the best results are found in those individuals who spend time working on muscle mass, flexibility, and cardiovascular function as well as allow themselves psychological release in “play” activities. So get moving!

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