The way to lose fat is to consume less calories than you burn, and the way to gain muscle is to challenge them and feed them the nutrients they needs to recover. The more muscle you have the more calories you will burn and the easier it will be to lose weight. Working out every day will help boost your metabolism and burn more calories, but do not weight train the same muscles every day.
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Create a Weight-Training Plan
Working the same muscle groups on back-to-back days will hinder the recovery of the muscles. You want to formulate a routine that alternates muscles depending on the day, or one that does not rely on back-to-back weight training. Try a three-day rotation for optimal recovery time. Work your chest, triceps and quadriceps one day; your biceps, upper back and hamstrings the next day; and your abdominal muscles, lower back and calves the third day. Start where you feel comfortable and improve upon your starting point, wherever that may be.
Keep the Cardio Difficult
Cardio is going to be the most effective way you burn the most calories, so you want your cardio to start hard and stay hard. You should be out of breath the majority of the time. If someone asked you a question during your cardio you should have to take another breath every few words during your response, but you should be able to respond. Keeping all this in mind, start at a comfortable level and increase your intensity as you become stronger.
Fuel Your Body Right
Limit your simple carbohydrate, sugar and fat intake to help lose weight. Fruits and veggies are always a good choice, and complex carbs will help give you the energy you need to sustain a seven-day workout. To build muscle you want a good amount of lean, healthy protein and amino acids. Do not consume excess protein because your body may convert it into fat. Eat before working out for energy, and directly after to replenish energy stores and rebuild muscle tissue.
Tips and Considerations
To lose one pound of fat you need to burn an excess of 3500 calories, or a minimum of 500 calories per day. Do not starve your body of calories, but replace unhealthy foods with healthy choices. A lot of variables must be factored in when determining how many calories you should consume, but eating protein directly after your workout will ensure your body uses fat as fuel instead of the lean muscle tissue you want to build. Stay hydrated throughout your day. Challenge your body constantly and mix up your routines to remain motivated and excited about your workouts. Warm up before working out and stretch afterward. Don't just use weight alone as the measurement of your progress. Use body fat percentage, if available, or key body measurements, such as waist size.