It depends on what you mean by ‘weight loss’. There are a lot of people who always raise this question. These two modes of exercises have different outcomes and results. Let us have a look.
Cardio is always best for weight loss as it burns more calories than strength training. Doing cardio in a day removes all excess fat and water from your body.
Running, skipping, aerobics or dance are examples of doing a good cardio session. But by doing so much cardio, it will start to weaken your muscles.
So to strengthen those muscles, weight training is required too for the body. Weight training is as necessary as doing cardio. It will not only give overall strength to your body but also builds up your stamina too.
Muscle gain is always an outcome to this. Good strength and muscle tone are essential for functional living and health.
Most of the trainers will suggest you to do the both and actually by combining both of these in your workout will have a great result too.
Both have their own benefits and outcomes but it is always recommend to focus on both of these exercises.
Busy with office, friends, family and your regular routine? Not able to hit up the gym, don’t worry because we are here to always help you. Hate your excess arm fat, then these are very simple exercises to get rid of it at your home only. So here we go!
1. Push Ups
This is a great exercise as it involves your shoulders and triceps both workout. Keep your feet together with your toes pointed down and your hands shoulder-width apart. The entire length of your body should run parallel to the ground. Your hips and back should be flat.
2. Pull Ups
Pull ups is a exercise which involves muscles of your back, shoulder, chest and arms. Place your hands shoulder-width apart on the horizontal bar then raise your body until your chin is just over the bar’s level.
Planks is very effective to tone your flabby arms. Just hold your hands with elbow on ground and the whole body should be parallel to the ground and hold upto 30 seconds.
4. Arm Circles
This arm exercise targets your triceps, biceps, and shoulders. Stand straight and rotate your arms clockwise and anticlockwise respectively.
5. Tricep Dips
Sit on the chair and keep your legs in front of you. Now grip to the edge of the chair/table and move your body up and down with the help of your triceps. This is the best one for triceps workout.
I hope this article was useful for you. Just keep doing, motivate yourself to do the exercises. Don’t waste your time ladies ,give a fabulous red carpet pose and flaunt your toned arms for a perfect picture!
Everyone focuses on weight loss and not on fat loss. But do you really know what is the difference between these 2 terms.
• Weight Loss : You want to lower your body-weight, the sum weight of your bones, muscles, organs, body fat. Weight loss is a catch all term that encompasses whenever the number on the scale goes down.
• Fat Loss : You want to lower your body fat, the amount of fat your body carries. Healthy goals are 10% body fat for men and 15% for women. Burning fat happens when your body uses fat stores for energy that may or may not result in weight loss.
Researchers have found that adding in high intensity interval training (HIIT) can help promote greater fat loss. Increasing your exercise and adding a variety of moderate and HIIT exercise can be a general guideline for helping to increase fat burn.
Another way to increase your fat burn is to drastically cut back on your carbohydrate intake, increasing healthy fat sources and eating adequate protein. This is referred to as a ketogenic diet. Losing inches around your waist or seeing more muscle definition in your body are indicators you are burning more fat.
If you want to lose weight, it’s most likely because you carry too much fat. There are people who must lose weight, like athletes before a competition, but most want fat loss. So stop weighing yourself.
How to Make Sure You Lose Fat, Not Muscle?
Check the picture above. That means you’ll look slimmer at the same body-weight by building muscle.
Keys to losing fat, not muscle:
•Get Stronger. Strength training builds muscle & prevents muscle loss. It also helps sticking to your diet.
•Eat Healthy. Eat whole unprocessed foods 90% of the time and eat less starchy carbs.
Hope you have cleared the difference between fat loss or weight loss. Once you’ve got your body fat down, check if you like what you see. Then decide if you still need to lose weight.
If you want to get an athletic body look, you’ll have to start burning fat and building muscle like an athlete. They burn fat in their bodies through different types of methods in order to look more toned and ripped. If you’ve made a decision to hit the gym and become more active, believe that it’s going to be life-changing. Besides fighting obesity, physical activity also helps to manage or prevent different health problems, boosts energy levels, improves mood, and builds confidence.
With an athletic body, you’ll have stronger ligaments and bones, better joint stability, and increased calorie burn. These are the 7 steps that should guide you to your goals.
1 Determine Your Goals
What are your fitness goals? If the first comes losing all the excess weight, you should focus on a routine of cardiovascular exercise with short intervals of HIIT training, as well as nutrition. When creating your training routine, choose a few exercises that you enjoy and that feel natural, because you’ll likely stick with them and be successful. After you slim down, there are other goals that will come your way, and you will have to change your plans and daily training routines.
2 Train Consistently and Regularly
Athletes spend hours on workouts of all kinds, and the more regular and intense the training is, the more you’re going to reach your potential. However, people respond in different ways and at different rates, so it’s hard to say how much training one really needs to get in shape. The safest advice, for really getting in shape, would be three workouts per day. While in the early stages of training, work to correct postural problems and improve flexibility so to avoid potential injuries in the later stages of more intense training. Focus on multi-joint (compound) exercises as they help you burn more fat and build more muscle mass (they work major muscle groups).
The amount of water each of us needs to stay hydrated depends on many factors – physical activity level, underlying medical condition, and the environment. However, fluid loss of as much as 2% body weight threatens to decrease performance and affect circulatory functions, according to the National Academy of Sports Medicine. The recommended amount is about 125 ounces of water (from food and drinks) on average per day for men and 91 ounces for women. Have in mind that too much water can be harmful.
Those who hope to improve their physical appearance need to remember that diet should be the first focus. Slow carbs (sweet potatoes and brown rice), lean proteins, vegetables, and fruit are an essential part of every healthy diet. Also, people tend to worry too much about their calorie intake, while they should be worrying about sugar in their foods. Sugar is metabolized quickly and is packed with calories, so if the sugars aren’t burned during training, you’ll be putting on weight.
A well-balanced diet can be optimized with supplements. Some of the popular supplementation choices are: glucosamine sulfate (prevents joint problems and helps with cartilage rebuild), glycerol (keeps the body hydrated longer for increased performance), and creatine (occurs naturally in our bodies, leads to improved power and strength). Protein is the building block of muscles and it’s a good idea to get some bars or shakes to help you recover after intense workouts.
6 Track Your Progress
You should know whether you’re making progress or not, in order to know if your training scheme is fruitful or requires some changes and adjustments. However, instead of looking at the numbers on your scale, better look at the mirror. Your goal is to increase muscle mass and decrease body fat, and your total weight may remain the same (while a lower percentage of body fat). If you like how you look in the mirror, then the scale doesn’t matter. You can use a simple body measurement app as well, to track the changes to your body shape over time.
7 Maintain Focus
Once you get into a fitness routine, you must make a commitment to yourself by keeping up with those habits. Be patient with yourself, make thoughtful dietary decisions, and exercise at the same time each day. It is crucial not to give up, because results take time. Be positive and don’t allow negative thoughts to overpower. Push yourself harder, do that one extra set, run that one extra lap, and lift that few extra pounds.
Starting to exercise is not that difficult as persevering. It’s important to know what you want and to have a plan. Consistent and regular workouts, staying focused and motivated, eating right, staying hydrated, and tracking progress is important if you wish to see some results, but don’t worry, it may sound intimidating, but once you turn it into an everyday routine, you won’t be frightened. You’ll be surprised to see what your body is capable of doing.
If you’re looking to avoid unhealthy choices and consume foods for good health, continue reading to learn about 7 popular food myths, which have recently been debunked. You tend to make choices which you think are better than the ones you didn’t make but you might be in-fact making bad and wrong choices.