Transforming your body from that of a flabby couch potato to an athletic machine doesn't happen overnight. It takes several months of grueling hard work both in and out of the gym. The good news is, if you are dedicated and stick to a strong workout regimen, there is nothing stopping you from getting that athletic and toned body you've always wanted.
Features
Balancing fat burn with muscle gain is a careful process. You have to take special care in picking out every exercise. The full workouts will include at least one form of intense cardiovascular activity, be it swimming, jogging, biking, or a combination of several of them. Cardio exercises must be done at least three times per week to ensure sufficient calorie burn to burn fat. Alongside cardio is a flurry of power lifting exercises designed to build mass, which is then paired with circuit training sessions to tone muscle. Weight lifting sessions must be done at least four times per week.
Benefits
The physical benefits of these workouts are results you can see and feel. The results you can see are a slimmed-down waist, improved muscle definition and increased muscle mass. The rewards you can feel are actually chemical based. According to the Mayo Clinic, 30 minutes of vigorous exercise triggers chemicals called endorphins to be released into your brain, giving you a feeling of euphoria that can last for hours. This natural high is healthy and free. Months later, after you've seen and felt the results, you can treat yourself to the ultimate benefit-a new wardrobe that shows off your sexy body.
Considerations
You can work your tail off in the gym, but if you don't watch what you eat, you will never achieve ideal results. According to the Mayo Clinic, one pound of fat equals approximately 3,500 calories. That means that for every pound of fat you intend on dropping, you must burn 3,500 calories more than you eat. Alter your diet to include more protein to assist with muscle gain, but don't eat excessively to the point where you aren't burning fat. According to a study at the University of Western Ontario, active individuals may need up to 1.6 to 1.8 grams of protein every day for each kilogram of body weight to achieve maximum muscle growth.
Time Frame
The amount of time it takes to see results will vary from person to person, depending on a number of factors. These factors include genetics, metabolism speed, what shape you are currently in and the stringency of your diet. An obese person may notice fat loss quicker than someone who is just borderline out of shape. The duration for each workout session also will vary depending on which muscle group is being worked that day. A full body circuit training session followed by cardio may take up to two hours, while a power lifting session following by a quick abdominal workout may last 45 minutes.
Warning
During cardiovascular activity, if you begin to feel light-headed, nauseous, dizzy, or pain in your joints, your body is telling you to slow down and take a break. You may have heard stories of people vomiting from an intense workout, however that's not something to strive toward. When your body reacts negatively to intense exercise, it's time to take it down one notch. That doesn't give you a license to stop every time you get tired. Find out what your maximum heart rate is and try to work out at between 65 and 80 percent. This will ensure an efficient fat burn and reduce your chance of exhaustion.
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