How to Lose Fat, Gain Muscle
There’s more to losing weight than cardio and lifting heavy things.
It’s the moving you do when you’re NOT in the gym. – There are 168 hours in a week. Even if you work out five times a week, you’re still not in the gym more than a handful of hours. It’s these non-gym hours that are key to getting lean and healthy. Make sure you take at least 10,000 steps before you go to bed at night.
Eat protein and fiber five times a day. – Stop counting calories, weighing food and avoiding restaurants. Instead, aim to eat three meals and two snacks a day. Make sure your meals and snacks contain protein (seafood, eggs, chicken) and fiber (veggies, legumes, seeds).
Track your heart rate. – I use a tracker, I use the Fitbit Blaze to monitor my steps and heart rates during workouts. Monitoring your heart rate is a great way to find your ideal exercise intensity at which you can get your most efficient results.
Sleep at least seven hours every night. – Considering it makes up a third of our lives, we tend to overlook the importance of quality sleep. In fact, lack of sleep can lead to eating more food, being less active and gaining weight. If you’re serious about losing fat and gaining muscle, you’ve got to prioritize getting rest.