Losing weight isn’t enough if you’ve got a high amount of body fat percentage. If you lose weight but still maintain your body fat, you’re essentially losing lean muscle mass. Just from that, you can tell how important it is to start losing your muscle to fat ratio. It’s pretty much mandatory if you’re trying to chisel your body.
However, you can’t just go on a hard diet or do some intense workouts and expect things to work out. You’ll need to commit to a strict regimen and follow through. So, what do you need to do then? Allow us to guide you through.
Let’s get right down to the plan. Remember, losing body fat percentage isn’t only about working out. Of course, it’s a key part of the plan, but alone, it won’t help. You have to take all of these steps to heart if you want a successful body transformation.
This is practically the most important aspect of the entire plan. If you aren't eating right, everything else will be for nothing. If you're eating too little, your body won't have the energy to endure the workout routines. This means that your muscle development will slow down.
At the same time, if your calorie intake is too high, you’ll start gaining weight. It’s pretty obvious why you wouldn’t want that. On average, your weight will increase if you consume over 2500 calories per day if you’re a man and 2000 calories if you are a woman.
The best solution is to be careful about what you eat. Try eating less fat, carbohydrates, and oils. Of course, you will need some carbohydrate intake so that your brain gets enough nutrients, but too much is asking for more pounds on your scale.
Besides, count calories every day. The more strictly you record your calorie intake, the better control you’ll have on your own body. This means going through all of your meals and checking how much calories they’re adding up.
Just measuring weight isn't also enough. If you want your body to grow, focus on consuming nutrient-rich food. Include a variety of green vegetables and include boiled chicken breasts into your meals. These are high in nutritional value and fill you up just right. Thus, if you want substantial change, change your diet plan as soon as possible.
Now that we have your eating habits set, it's time to capitalize on your nutrient reservoir. The key to changing your fat percentage isn't losing weight, but fat. So, you can't expect to see results by just doing some cardiovascular exercises.
Essentially, this means that you’ll have to dabble in strength exercises to build muscle. In other words, you’ll be replacing your fat with muscles. In that sense, your weight will stay the same, but your fat will fade away as the muscles take over.
Therefore, your exercise regimen must include workouts that takedown calories and increase muscle mass. Hence, we include a mixture of resistance, cardio and calisthenics exercises. Here's what we suggest –
- Hip Raise and Side Bends
These are excellent workouts that activate the core, helping you build a flat stomach and strong abs in the process. Do 3 sets of 15 repetitions.
- Dumbbell Curls
This is a classic workout that is perfect for building biceps. You'll feel your biceps swelling just after a few weeks of continued practice. We advise you to start off with a weight you're comfortable with before moving onto heavier weights. Do 3 sets of 10 repetitions.
You can’t leave your chest out of the party. They need a good amount of stress to grow. Push-ups are infamous for being hard, but they’re extremely effective in muscle growth. It activates your deltoids, chest, and ab muscles. If you’re struggling, you can do half push-ups as an alternative. Do 3 sets of as many repetitions as you can.
Everyone’s familiar with squats. They’re a classic exercise that’s easy but strenuous to do. With each squat, you’ll begin feeling your thighs burn. That’s because this routine is meant to develop your thighs and strengthen them. Do 3 sets of 12 repetitions.
- Side Raise
We’ll need to give our shoulders some attention too. This is an effective way to isolate your shoulders and provide them with the pump they’re longing for. Do 3 sets of 15 repetitions.
People often underestimate the importance of a chiseled back. Without it, you’ll end up looking awkward. At the same time, it’ll help you build your posture which will help you in all the other exercises as well. Do 3 sets of as many repetitions as you can.
- Cardio Exercises
Now that we've developed your muscles, you'll need to burn some calories through cardio. This will cut down on your fat while the others help you build muscle. You can go for a half-hour run every morning or just the weekend. That's up to you. You can also take some time on a treadmill or a bike.
Things to Keep in Mind
Even though we have the plans set, you’re not ready to execute them just yet. There are a few things you need to keep in mind to make the routine more effective.
Don’t Overdo Cardio
When it comes to burning calories, cardio is the king. It gets the heart pumping and the blood rushing. Your breathing becomes better, and your stamina improves. However, the fact that it burns a lot of calories and that is a concern as well.
The body wants to keep its fat reserves if possible. So, if you’re focusing on too much cardio without eating enough calories, your body will eat away your lean muscle mass as its energy reserve instead of the fat.
Therefore, too much cardio can be counterproductive. It's in your best interest to keep this in mind before you start exercising.
Do Dynamic Warm-Ups Before You Start
It's a common myth that you must do stretches before working out. However, regular stretches make your joints stiffer and prevent more range of movement. This also subsequently increases the risks of injury.
Instead, do dynamic warm-ups. They effectively warm up your body, build up your heart rate, and free up your joints for movement. They're quite simple to do too.
This is a potentially risky tip, but it works if you do it right. On one day of the week, you can add a cheat day. On this day, you can eat anything you want. This makes your brain think that you're getting enough food each week, and it doesn't need to preserve fat.
Nevertheless, there’s always a risk that cheat days can reintroduce you to your old diet plan. So, be cautious and strong if you add this to your schedule. Do not let it be an excuse to eat copious amounts as that would make the practice counter-productive. Hence, you need to eat reasonably, even on cheat days.
Losing weight is never easy. It takes a ridiculous amount of dedication and resolves and not many people can make it. Losing body fat percentage is harder since you need to build muscles too.
However, if you follow through, you can look in the mirror and be proud of the months you dedicated yourself to self-improvement. Follow these instructions and chisel your body into perfection.