Many women shy away from lifting weights because they worry about looking too muscular. They believe that using a weight training program will transform fat to muscle in a way that isn’t attractive. However, weight training can help your trim the fat and create muscles that are not bulging but instead beautifully sculptured.
Another option is EmSculpt Neo, a technology that helps sculpt the body without vigorous exercise and restrictive dieting. Always see your doctor before changing your eating or exercise routines to ensure it is right and safe for you.
Start With the Inside
What you eat is as important as exercising when trying to build muscle and lose fat. You will need to cut your calorie and increase your protein intake. Reducing your calories by as little as 500 per day can be a significant help in losing fat. If you can up your protein and non-calorie foods, you stand to benefit even more.
Eating vegetables and drinking more water will help you remain full longer. This will help you contain the snacking to a minimum as well as cravings for high-calorie foods.
Increasing protein intake can help you recover from your weightlifting workouts faster and easier. If you are deficient in protein, you will be weak but unable to advance in building muscle. You will also not lose as much fat as you would like.
Less calories, more movement, and more protein are going to be the balance you need for this to work well for the long haul. Consider also researching how beta-alanine can improve muscle mass.
You should check with your doctor or a registered dietitian before you begin a weight loss program including weightlifting. The Health.gov website is a useful additional resource for general guidelines. You will need to input your present weight, age, BMI, gender, and current activity level.
Lifting Weights
Weightlifting helps to burn calories that add fat to the body in the first place. Pumping iron is building muscles, which burns the fat, not the calories you consume.
Start slow, and with smaller weights. If you can get advice from a trainer at your gym, they will help you with the number of weights you should use and how many reps you will need to do. Repeating the lifting and then resting for a few seconds to a minute is going to work best for building muscle and reducing fat in the body.
Post Workout Regimen
You will need to readjust your proteins and carbs after lifting weights to help with the inflammation and muscle soreness. Another self-help treatment is using salt baths, which will help relax and recover the soreness in your muscles.
In the beginning, you may not feel like working out every day, which is fine, but you do not want to take too many days off in-between workouts. You will not only lose your motivation, but you may lose any progress you have gained in building muscles and losing fat.
Additionally, continue to drink plenty of water before, during, and after your workouts. Your muscles need to be hydrated to form and shape into what you desire.