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Weight loss shouldn't be our only goal. Losing weight won't give you a lean and toned body that you are looking for. No two people are the same so things that work for one person, might not work for another person.
Diet habits for weight loss and lean muscle
One mistake that may girls make is trying to lose weight by severely limiting the amount of calories they eat. This can do more harm than good. A general guide to knowing the amount of calories you should be getting a day is to take your body weight and multiply it by 10. For example, if you weight 130 pounds you would multiply this by 10 to get a total of 1,300 calories. Don't think that you need to starve yourself to lose weight. If you want lean, firm, and toned muscles you will need to eat to supply your body with the energy to build and maintain these muscles. If you are starving your body of essential nutrients and energy, your body will combat this under eating by starting to hoard everything you feed it. This is why you might find yourself exercising and not seeing results.Another mistake people make is to eliminate carbs from their diet. Doing this will only set you up for failure. Good carbs are essential for providing your body with energy, especially if you are working out. The food you do want to reduce are foods that are high in sugar. So read the nutritional panels on the food you eat and focus on good carbs like whole grain bread and pasta, and brown rice. While eating these isn't bad, eating too much of them will cause fat gain over time.Focus on increasing your protein intake as protein is a key to building muscle and maintaining the lean muscle you already have. Increasing your lean muscle will help increase your metabolism and I feel comfortable saying that forty percent of your daily food intake should be protein.
Best Workout habits for weight loss and lean muscle
One of the biggest mistakes girls make when trying to lose weight and shape up is to get stuck on the treadmill and solely focusing on cardio. A little cardio will go a long way. Excessive cardio can cause your body to start eating away at muscle for food instead of food that was recently eated and fat starage. While cardio is good for you, it will not do what you need it to do to build up muscle. If you want to get smaller and leaner than watching what you eat combined with resistance training is your best bet. Resistance training has proven benefits!Benefits of resistance training:
- Increased muscle strength
- Helps with weight managment
- Help prevent diabetes, heart disease, arthritis, and other health conditions
- Good for pain management
- Improves your balance and mobility
- Better posture
- Less risk of injury
- Reduction in body fat
- Metabolism boost
- Better sleep
These are just a few of the positive health benefits that resistance training can have. Resistance training does not mean you have to go to the gym and start lifting weights. One of the best ways to build up firm, lean muscle is to use your own body weight. BBG is one of the most popular workout programs among girls to get in shape and lose body fat. This workout guide is a right combination of resistance training, HIIT workouts, and cardio. You do not need to worry about becoming bulky from resistance training. If you find yourself getting bigger, the most likely cause is that you are eating more than you need. You might put on a little lean muscle mass but this should not cause you to outgrow your pant size.