• Tricia Arriagada

Get Lean and Trim by Putting on Muscle

Losing weight can be hard. You may be trying all the right things like restricting calories and doing cardio but you still aren't seeing results. Not to mention that ravenous appetite you get after cardio workouts is sabotaging your hard work. You don't have to be discouraged, there are some things you can do to make it easier.

First, let's examine the extreme hunger that comes after a workout. This is due to a decrease in energy (your glycogen stores) that happens after a workout. The body signals to the brain that it needs food to replenish these stores. Post workout hunger, however, can be managed with a small pre-workout snack like plain yogurt with banana and drinking water before and after exercise. Post exercise, eat a small snack that includes protein or a slow digesting carb like quinoa or hummus.

You can also make weight loss easier by putting on muscle mass. Muscle burns more calories than fat. According to the National Academy of Sports Medicine, 9 months of resistance training increases metabolic rate by an average of 5% or 158 calories per day. That adds up to more than 50,000 calories per year! So how much should you lift? Your target for lifting weights should be between 8-10 reps. Lifting a weight more than 12 times is not optimal for building muscle. Women should not worry about getting too bulky. Bulk is accomplished by a certain style of training and diet. In order to maximize muscle growth you need to be doing at the very least two days a week of resistance training. It doesn't take much to see results. In just 4-6 weeks of resistance training, you can see a decrease of body fat and waist size.

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