We got a little belly up, didn’t we? We fell out of shape, started to gasp as we climbed the stairs, and unfortunately the worst was our health. So what are we gonna do? Of course, first of all, we will switch to a good diet and exercise. It’s very easy to say, but let’s see, because of our daily habits, we can’t just say come on and start.
So how do we lose weight, how do we burn fat, how do we build muscle? All you have to do is develop a few simple habits. If we leave our old habits and start to gain much healthier habits, be sure that doing sports or eating regularly will become something as natural as breathing, not something we will do with anger. How to build muscle for a fit body, let’s see the habits you need to acquire.
How to build muscle, how to lose weight? Here are 10 habits you should adopt:
- Balance calorie and protein consumption.
- For lots of water.
- Pay attention to healthy fats.
- Make sure to create an exercise routine.
- Make sure you work your whole body.
- Don’t underestimate cardio.
- Plan the muscle groups you want to work.
- Challenge yourself.
- Don’t forget to rest.
- Do not hesitate to seek professional help.
Balance calorie and protein consumption:
Calorie intake is extremely important when building muscle and losing weight. If you want to increase your muscle mass and gain weight, you should focus on carbohydrates, if you want to lose weight, you should cut down on carbohydrates. Either way, protein is vital. In a standard diet, it is recommended to get 1.5 grams of protein per person’s weight. You can regulate your daily protein and carbohydrate intake according to your training intensity and the components you need.
For lots of water:
Water means life, because when our blood is watered and our organs are wet, it works best. Otherwise, it can be fatal. If you want to lose weight, remember that fat cells hold a lot of water, and if you want to build muscle, the components that will improve the muscles go there with the blood. Although it varies according to your daily activity, it is recommended to drink 1 liter of water per day for every 25 kilograms. In other words, a 75 kg person should drink at least 3 liters of water a day.
Pay attention to healthy fats:
You should get plenty of healthy fats for both your general health and your training power. Olive oil, sesame, avocado, almond, peanut, corn, sunflower, flaxseed, fish, soybean and many other foods contain many healthy fats, especially omega-3. The important thing is to stay away from saturated fats and turn to unsaturated fats. You can place them in your meals in accordance with your diet program.
Make sure to create an exercise routine:
Even seeing the title got a shudder, right? Unfortunately, the key to losing weight and building muscle is to develop a routine. Because if you lose your head one day and run like crazy, you can’t lose weight, and one day you can’t build muscle by lifting weights like crazy. You have to exercise regularly. After you get used to this order, you can increase your program and create a new routine, but the important thing is to start.
Make sure you work your whole body:
You look in the mirror and think; The arms are not bad, I need to develop some hips, I just need to inflate the breasts a little. Of course, a salad? Unfortunately, if you are just starting out in sports, you are not even at the beginning of the road to develop regionally. First of all, your aim is to create a sports routine, and then to work your whole body in your training. After you get used to the general work of your body, you can do specific exercises, but never skip the whole body work.
Don’t underestimate cardio:
Especially people who want to gain weight, build muscle and increase their mass want to put aside cardio and press weight like crazy. Of course, you have to lift a lot of weights, but remember, you’ve just started. Your heart, blood flow and internal organs must get used to the sport. The best thing to do is to do cardio. If your main goal is to lose weight, cardio is the one you should focus on. Running, walking, swimming, cycling; You should do at least 150 minutes of cardio per week, whichever suits you. You will see the difference in a short time.
Plan the muscle groups you want to work:
We will eat well, establish an exercise routine, work the whole body, and do cardio. Now that we understand these, it’s time to plan the muscle groups we want to train. Set aside one or a few muscle groups each day by making a weekly or monthly plan. You can start by planning the legs and abdomen on the first day, the chest and arms on the second day, and the shoulders on the third day. You can customize them as you wish over time.
Challenge yourself:
Do not go under the heaviest weight from the first day, you will injure yourself. At first, of course, work with low weights to get used to it, but as time passes, start pushing yourself. Take an upper weight and do the same repetition or do more reps with the same weight. You have to strain your muscles and make explosive movements. Because as your muscles break down, they will heal and develop in the process.
Don’t forget to rest:
Many people who have just started doing sports, especially in the first days, try to do sports for long hours every day in order to lose weight quickly or to build muscle immediately. Don’t. Your muscles need to rest. Because rest as well as work develops your muscles. If you do sports without resting, you will experience chronic fatigue, loss of strength, loss of appetite, insomnia, depression, sexual reluctance, chronic pain and become injured much more easily. Rest every other day or every other day and pay attention at night while you sleep.
Do not hesitate to seek professional help:
Before you start sports or diet, go to a specialist doctor and have a detailed examination because the diet and sports program you have planned may not be good for your health. After getting approval from your doctor, talk to a dietitian for your nutrition program and a sports instructor for your training program. Of course, you can attend online classes or adapt ready-made programs to your own routine, but if things get tough, you should definitely get help from a professional.
In order to lose weight, gain muscle mass and have a fit body, we talked about the habits you need to acquire by answering questions such as how to do sports and how to build muscle. Remember that you should consult an expert before embarking on this type of exchange program in your life.
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