For muscles to be firm and healthy, the muscle fibres need to be given sufficient work so that you can actually lose weight and gain muscle. The more work the muscles do, the more oxygen they require and this is supplied via the blood. To build the kind of muscle sported by professional body builders it would be necessary to lift enormous weights so light-weigh training will help build a more natural body shape, one that is toned but not bulky. Many top tennis players and swimmers train with weights to help improve their sports performance and to lose weight while gaining muscle and they remain relatively slender.
If you want to lose weight and gain muscle then weight training while dieting, helps preserve your lean mass and helps stimulate your metabolism, which should assist in losing weight. But if you're not accustomed to working with weights, start slowly and find something else you like. Whether that means joining a gym or buying a set of weights to use at home is up to you -- the key is finding something you like - and sticking to it for results.
But strength training isn't the sole exercise you need. Aerobic exercises such as brisk walking, jogging, swimming, biking, are those that use the body's large muscle groups in continuous, rhythmic movements and require you to expend energy.
Thirty minutes of aerobic activity daily will do the trick but can be built up to 60 minutes daily. If you can't find the time, then break it up into 30-, 20-, or even 10-minute segments. A longer period of sustained exercise is best for heart health, but any aerobic exercise will be beneficial to lose weight and gain muscle. Time efficiency is always an aspect of building muscle to lose fat. Ninety minutes of strength training per week will build muscle that burns as many calories during normal activities, as hours and hours of aerobic exercise.
Achieving your best shape and managing your weight can be made easier by using Herbalife meal replacement shakes.
Should you wish to lose weight with Herbalife
Shapeworks email us at info@shapelife.co.za |
