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20 May 2010
Losing Fat? But Not Building Muscle?
This Might Be Your Obstacle Right Here!
Susan Rodriguez
You've probably seen it happen. Your best friend goes on a diet. Pick any commercial diet. It doesn't matter. She follows the program religiously . . . and why yes, she does lose weight. But she also looks sickly. Why? You ask. This article answers that question . . .
And I'll get to the crux of the answer quickly and in a single word: Exercise.
Or more specifically in three words: Lack of exercise.
Your friend had good intentions. And, don't get me wrong, your friend performed miraculously at losing all that weight. But she failed to couple it with exercise.
So now she's asking why she has skin sagging and still isn't looking as healthy as she had envisioned herself. Weight loss without exercise is . . . well, disappointing, to say the least!
Now, quite understandably, you're worried that you may end up looking rather emaciated by the time you reach your goal. Thin, but with sagging skin. No muscle . . .
Chances are slim to none that will happen to you. For one thing, you're already following much of what Tom Venuto advocates in his book,
"Burn the Fat,
Feed the Muscle." But still that nagging doubt . . .
Well to allay those fears, here a few "do's" and "don'ts" for you to contemplate today as you perform your exercise routine. These are particularly targeted for women. When I've said "she" in the preceding paragraphs, I've meant it. Women especially seem to think certain forms of exercise are "off limits" for them and are strictly a "male only" club. Well, welcome to the club!
Don't skimp on the strength training!
That's right! Do I dare say even you can make it one of your top exercise priorities. Or is it already? Far too many women look at strength training or "pumping iron" as a men's only domain. And if they do perform it, it's merely an afterthought on their part.
Let's face it if you want to build muscle, you need to get busy on your strength training. No excuses.
In fact, according to some fitness experts the best way to do this is by doing strength training before your cardio workout. Also they say to replace one cardio workout a week with some type of strength training.
Don't Worry About "Bulking Up"
Many women still do. But it just isn't going to happen. Women don't have enough testosterone (the muscle building hormone) levels to bulk up in any excessive way. So, just weight lifting and strength training in a typical manner will certainly help you build muscle. It will never get you "over muscled" -- if there is such a word! Female bodybuilders gain muscle by taking steroids that mimic testosterone, along with way more resistance exercise than most would do.
Consider performing compound exercises.
What are they, you ask? Any exercise that makes you use more than one muscle group at a time is considered a compound exercise. These exercises effectively stimulate many muscle fibers at once. And the good news about this is that they also release the hormones which not only trigger the growth of muscle cells, but they also stimulate hormones that burn fat. And that's always a welcome combination!
Don't box yourself in with the same repetition and weight range.
Don't set the equipment at the same weight each session. Why not go for heavier weights with fewer repetitions? If you're doing 10 reps at one weight, go for more weight, but perhaps only five or even three reps. Switch it up every now and again. Fitness experts say this is really the most effective method of building muscle.
Protein, protein, protein.
Do more protein. The most recent scientific studies are confirming it. Women seem naturally drawn to eat high carbohydrate foods. When that happens, there may not be enough room for an adequate amount of protein in the diet. Instead of lamenting this situation, take the initiative and mix yourself a whey protein power shake -- preferably as soon after your workout as possible.
Now, it's time to grab your keys, your duffle bag with your gym clothes and get to the gym and "Pump Yourself Up!" It's the best way to burn fat -- and build muscle. Guaranteed.
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