Bodybuilding and Weight Loss, people usually feel that both are completely different. For them, bodybuilding is about lifting weights, doing strength training, and following a high protein diet. Whereas weight loss is considered to be more about taking fewer calories and doing more cardio. People generally think that first, they must focus on reducing weight, and once they have done that, they can start working on gaining more muscle mass.
First weight loss and then bodybuilding, this is how obese men usually get ripped. However, this remains as just one way to the destination. There are many others. And,
If your main aim is getting ripped as fast as possible, it’d be better if you combine both bodybuilding and weight loss under a single effective program.
Check out these Bodybuilding Tips for Weight Loss Program Instantly below:
Results of Normal Weight Loss Program
Programs that focus on drastic weight loss put too much stress on our bodies. Cutting significantly on your calorie intake can affect your immunity, and it will surely make you weaker. Moreover, by doing too much of cardio, you are burning not only the calories but also your muscles. This won’t turn you into a fit muscular guy but a skinny weak person, that too with loose skin.
The advantage of combining Weight Loss and Bodybuilding
Combining weight loss and bodybuilding will help you in getting over the single biggest deficit of normal weight loss programmes. Since you’ll be gaining muscle and losing fat at the same time, your body metabolism would remain stable, and you won’t have to tackle unnecessary weakness and fatigue. You’ll have a broader choice in diet, as you won’t be aiming at eating too little calories.
How to do it?
- Nutrition: We think that weight loss involves reducing our diet whereas muscle gain is about increasing it. Well, this statement is partially true. You shouldn’t reduce your diet, you should only slightly reduce your calorie intake and compensate it with increased protein intake (to about 1g per kg of body mass). This will make sure that you are you lose fat but do not lose muscles.
Limit your calories through fats to about 30%. You can get good quality fat from food items like avocados, olive oil, and nuts. In addition, you should avoid eating food that contains sugar, white flour, alcohol, and other forms of simple carbs. You can replace simple carbs with complex carbs. Whole wheat, grains, corns, oats etc contain enough of complex carbs.
Some other diet tips for Weight Loss:
- Don’t eat too much at once. Have 5-6 evenly spaced meals every day.
- Drink more water but avoid alcohol, carbonated drinks, and other such beverages.
- Prefer home cooked food over processed food.
- Eat more fruits and vegetables.
Workouts: Choose a comfortable lifting plan. Make sure that you are comfortable with the exercises. Pick weights that you can lift slowly and in the right form.
Do cardio for about 30 minutes every day. Try doing both the cardio as well as the workout early in the morning as it is considered more beneficial for weight loss.
Other Important tips:
Drink more water: Drinking more water gives you a feeling of being full, and thus it reduces your cravings for food. It also helps in burning your fat. Moreover, as you are losing too much water in the form of sweat during workouts, you need more water than usual.
Early to bed early to rise: Working out early in the morning on an empty stomach is best for weight loss. But that’s not a reason to curb your sleeping hours. So, go to bed early. Lack of sleep increases hormone Cortisol in the body, which is drastic for weight loss as it decreases the testosterone level in the body.
Be watchful: Keep a watch on your progress. Plan out everything. Calculate your calorie needs and total calories that you take every day. Never be lax with your diet.
Calculate the nutritional content of your food before you eat it.
Always keep your eyes on what you ultimately want. Make sure that your everyday progress is not taking you in some other direction. Every individual is not exactly the same, so do consult your trainer/dietician before starting anything to bodybuilding tips for weight loss. Remember, in bodybuilding, it isn’t hard work but smart work that counts.