The results of almost every study conducted on weight loss makes it absolutely clear that if you want to lose weight fast you need to build muscle. This does not mean that you need to be the next Arnold Schwarzenegger or Lee Haney. In other words you do not need to build muscle in a fashion where you are going to be the next Mr. Olympia or be able to pick up ten school busses without breaking a sweat.
What these studies have concluded was that you need to increase your muscle’s volume. The greater the volume the more fat your muscles burn and in turn you lose weight, specifically that unwanted fat.
There is a misconception that when you build muscle or add muscle mass that you are adding or increasing the number of muscle cells in your body. That is one hundred percent incorrect. It is physically and biologically impossible to add more muscle cells to your body. Of course science is doing crazy things these days so who knows what is on the horizon. But for now, you can not add muscle cells to your body.
What you can do is increase the size or volume of the muscle cells that you do have. Muscle cells require energy in order to function. The larger those cells are the more energy they will need. So where do they get this energy from? You have probably already guessed it, from your fat stores. As you can see by this example it is very important to increase your muscle’s volume.
One of the reasons, although there are others, that the weight loss supplement creatine monohydrate is so affective in helping with weight loss as proven in many studies over the past ten years is that it shuttles water into your muscle cells giving them more volume. This increase in volume now requires more energy to burn in turn increasing your weight loss.
So how do you increase your muscle volume? You need to combine a good nutrition program with a good exercise program. Eat six meals each day or about one every two and half to three hours with equal portions of protein, carbohydrates and green vegetables. A portion size is about the same size as your clenched fist.
Once you have your nutrition program set, add in some cardio. Perform some type of cardiovascular activity twenty minutes per day for three days out of the week first thing in the morning on an empty stomach.
Now add in your weight training. You should workout with weights 3 to 4 days per week for about 30 to 45 minutes. You should work each muscle group with one exercise for about 10 to 12 reps and 1 to 3 sets.
That is it! You have your nutrition, your cardio and your weights, the three components to a good weight loss program. You can add in supplementation, but make sure you speak to a knowledgeable professional about any supplement prior to ingesting anything.
As always consult with your physician before you undertake and fitness or nutrition program.
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