Reduce consumption of calories. The best way to determine the number of calories you need to multiply your ideal weight by 10. If your goal is 140 pounds, then you need a minimum of 1,400 calories per day.
Eat several small meals a day. Eating several small meals your metabolism does not stop working and helps maintain healthy levels of blood sugar, preventing overeat. For a diet of 1,400 calories, try three meals and two snacks of 400 to 100 a day.
Consume enough protein. The body uses to build muscle. Furthermore, the slow rate of absorption of carbohydrates, so you to hold more time between meals. No need to eat large amounts, but be sure to have some of this item at every meal and snack.
Consume enough calories. Not eating enough is as bad as eating too much. If you think the first thing, your body will be in starvation mode all the time and store more calories as fat, leaving to build muscles. If you're struggling to keep your current calorie intake, increase your daily limit of 100 calories and track your progress.
Increase the amount of vegetables and whole grains and fat intake decreases. Divide your plate into three unequal sections: vegetables and grains should occupy the largest sections, lean meats while the smaller section.
Incorporates cardiovascular exercise into your routine. This type of exercise burns calories and excess body fat. A minimum of 30 minutes a day, most days a week, is enough for basic health muscle secrets . You can do 30 minutes on a single batch or divide into smaller sections throughout the day. On a scale of 1 to 10, the intensity should be between six and nine.
Endurance trained at least three times a week and make sure you do it with enough weight. If you can do more than 15 repetitions without much effort, adds more weight. Do 10 to 15 reps. On a scale of 1 to 10, the first repetition should be at least five and last at least a nine.
Get enough rest. Weight lifting sets the stage, but the body only builds muscle at rest. Date at least 48 hours before working the same body part and get enough sleep.
Stretch. Stretching keeps the flexibility of the muscles and improves blood circulation. The greater the blood flow to a muscle, recover faster and stronger it becomes. Stretching exercises such as yoga and Pilates also help tone muscles, forcing them to work to maintain the positions.