Training Journals and Building Muscle While Losing Fat
For months now, I’ve been taking daily morning workouts in order to get into shape with little additional time invested. And guess what? The benefits have really paid off (or at least they should) as my strength has skyrocketed from 185 lbs to 300+ pounds! This post is going on a bit of an over-explanation since we’re only looking back ten months — but there are some pretty interesting results that come out of the program: As you can see, for me it was about 150 calories worth per day compared To starting 10 days ago when I started 690 + –. On average, if I’m sitting down on
- Training Journals
A training journal is a record of your workouts. You should keep track of what exercises you do, how many reps, sets, and weight you lift. If you’re doing cardio, make sure you note down the length of time you spend exercising, how much you walk/jog/run, and any other exercise equipment you use. Also, if you’re lifting weights, write down the amount of repetitions you perform, the weight you lift, and how long you rest between sets. By keeping a training journal, you’ll have a clear picture of how well you’re progressing and where you need to improve. - Building Muscle While Losing Weight
When you start working out, you may notice that you lose weight while building muscle. However, you shouldn’t get discouraged because you’re not losing fat. Instead, you should focus on building lean muscle mass. To build muscle while losing fat, you’ll want to eat fewer calories than you burn each day. In addition, you’ll need to consume enough protein to help repair muscles after you workout. - Cardio Workouts
Cardiovascular exercise is great for burning calories and increasing your heart rate. There are two types of cardiovascular exercises: aerobic and anaerobic. Aerobic exercises help increase your endurance levels, whereas anaerobic exercises help you build muscle. Both types of exercises require different amounts of effort. Aerobic exercises require moderate intensity (50-70% of your maximum) whereas anaerobic exercises require high intensity (80-100%). - Resistance Training
Resistance training helps you build muscle and burn calories at the same time. When performing resistance training, you’ll use free weights, machines, elastic bands, medicine balls, and bodyweight exercises. Free weights are the best type of resistance training because they allow you to work multiple muscle groups at once. Machines and elastic bands are good alternatives to free weights because they isolate single muscle groups. Bodyweight exercises are the easiest way to train your entire body. - Resting Between Sets
Resting between sets is necessary to prevent injury and maintain optimal performance. After completing a set, take a short break before moving onto the next set. A resting period of 30 seconds to 1 minute is sufficient. - Eating Enough Protein
Protein is an essential macronutrient that your body requires to build muscle. Your daily caloric intake should consist of about 10-35% protein. - Consuming Carbs Before Working Out
Carbohydrates are the preferred fuel for your body. Consuming carbs before working out will give you the energy you need to complete your workouts.
