How to Tone Up and Lose 10 lbs!
Ladies! STOP THE MADNESS and forget the phrase “tone up”! You need to BUILD BUILD BUILD muscle, get off the %*#$@! treadmill and EAT! Why are we so afraid of the phrase building muscle? You will never ever have the body of your dreams unless you BUILD (I’m going to burn it into your brain) the body of your dreams. So here is the secret of building muscle and losing fat:
1. Strict nutritional compliance of a well written plan
2. Lifting and lifting heavy
3. A touch of well structured cardio
4. Proper Rest
Sorry but in reality you probably have to lose 20lbs of fat and add 10 lbs of muscle. This means your trusted frenemy, The Scale, will not be your best tool for measuring your success. Your weight more than likely has to increase in order to achieve the body of your dreams. So lift heavy and lift often for your body type to build muscle in the right areas and lose fat. I love www.bodybuilding.com as a great resource for training for your body type (Mesomorph, Ectomorph, Endomorph, or a combination). Just search body types to get more info.
You need to eat… a LOT! It just needs to be the right foods in the right quantities. This doesn’t mean you need to be a slave to a meal plan or diet but it also means you probably shouldn’t go all day on an apple thinking your eating healthy and eat everything in the cabinets in the privacy of your own home later. Find a plan that works for you and stick to it 90% of the time. I love the IIFYM.com calculators for finding out your macro nutrient ratios (Protein:Fat:Carb:Fiber).
Please, above all else, end the cardio parties. You’re probably doing more harm than good. Honest. I recommend cardio for cardiovascular health and I recommend it in varying amounts depending on your body type but it is probably not nearly as much as you are currently doing- and doing without results. HIIT is my favored form of cardio.
Eat and Lift; Live and Love – Renae