Web Male Fitness

Tackling Weight Loss the Healthy Way

We are all trying to lose weight, but we forget that when we attempt to lose weight too quickly, or in the wrong way, we are losing not just fat, but muscle. Because we lose muscle over time, with or without weight loss, it’s important to maintain as much muscle mass as possible. Weight loss is important because being overweight simply is not healthy, but the weight loss has to be done in an intelligent way.

Weight Loss and Muscle Mass

It’s important when you are considering weight loss to consider how you can also maintain your muscle mass, or even build it up. If you are ready to approach weight loss, think about changing your diet so that you are eating food that is better for you and then team that up with strength training, or even weight lifting. When you approach weight loss this way you can help your body burn the fat, but maintain as much muscle as possible. Muscle is important if you want to feel good and maintain any weight loss. This is because if you do away with all of your muscle your metabolism will plummet and you’ll have a hard time maintaining any weight loss. Muscle burns calories, so it is very important to your weight loss and weight maintenance.

Exercise and Weight Loss

Not only does exercise help to achieve weight loss, it helps to maintain the muscles you need to live a healthy life. You don’t have to get into weight lifting to become big and bulky, you can do it to help with the weight loss and just become more defined and toned than you have been in a long time. Or, you can go for strength training which helps speed weight loss, helps you tone up, but doesn’t do away with the all important muscle mass. The following fitness articles include weight loss programs and plans.

Healthy Ways to Gain Weight Fast

If you are looking for ways to gain weight fast on the internet, then you've probably already come across a few questionable techniques. With so many companies pushing their weight gain products to solve your problems, it is difficult to know what works and what is just hype. Here are a few tips to help clear the confusion.

When it comes to REALLY gaining weight in the form of muscle and not fat, there are basically two ways to gain healthy weight fast:

1) creating a surplus of calories for weight gain, and

2) Progressive overload to stress your muscles to build muscle

You need to pay attention to how many calories you burn through physical activity like daily errands and working out, and how many calories you're eating. In order to gain weight you require a positive calorie difference this is simple physics. But its a little more complicated then this. All calories are not created equal. Think of calories in terms of macro-nutrients: carbohydrate, protein, and fat.

About 50-60% of total daily calories should come from carbs. Carbohydrates are the body's best energy source. If you don't eat enough protein your body will resort to using protein or fat for energy. There are 2 types of carbohydrate, simple and complex carbs. Stick to complex carbs as much as you can, as it's the less refined type and provides more health benefits. Good sources of carbs include foods like pasta, rice, and whole grain breads.

You also need a lot of protein for building lean muscle. The recommended protein required for a normal person is 15% of total calories from protein. However, when you are doing intense weight training, then the daily protein requirements are increased, and you should be getting 25-30% of total daily calories from protein. Don't consume too much protein though, it will increase the risk of damaging your kidneys. Protein powder can be a convenient way to get protein, but try and get your protein souce from raw foods as much as possible.

When it comes to fat, try to stick to healthy fats like olive oil, avocados and nuts. The healthy fats are NOT transat or saturated fats which you find in processed fast foods. These type of fats should be avoided at all costs!

Weight training with heavy weights is one of the most effective ways to gain weight fast. And I don't mean using fancy gym equipment like the Bowflex, Total Gym 100 or the Weider Max 5000 either, which only help to boost your ego more then anything else. If you want to build serious muscle. short intense workouts with free weights are the most efficient way to gain mass. Basic compound barbell exercises such as the bench press, military press, squats, and deadlifts, should form the foundation of your workout routine. They are the best mass gaining exercises because they allow you to lift heavy and work the most muscle groups.

Weight gain pills don't replace real foods

The only thing weight gain pills will do is empty your wallet fast! There are companies in the weight gain industry who want to take advantage of the desperation of underweight people with the promise of solving their problems with a quick fix. They get away with this because most people don't have a good understanding of nutrition.

I'm not talking about supplements like protein powder which when supplemented in a well rounded weight gain diet can really help, but appetite inducing pills that are supposed to magically bulk you up. There is no magic formula for rapid weight gain. In any case, do not buy weight gain pills without reading reviews on them first.

Finally, the most effective way to gain weight fast is to make sure you follow a strict diet and training program designed to pack on muscle.

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