Tag Archives: fat loss

Lose Weight and Build Muscle

Weight loss can be very discouraging especially when you are stuck with the thought of going to the gym all day or completely changing your eating habits. In reality, fat loss is not so difficult when you change your mindset and take baby steps. Today I will discuss some of the methods I use to lose weight and build muscle at the same time.

Lose Weight Build Muscle
Lose weight and build muscle at the same time. Photo by Shaping You Now

The first thing I had to do was change the way I think. I had to believe that I could really lose weight and build muscle mass at the same time. I wanted to lose my gut and I needed to build my physique as well so I made up my mind that is possible and I just had to stay consistent with my workouts.

The next thing I did was go to the gym for thirty minutes each day after work. I did weight lifting for 30 minutes and I hit the treadmill for 15 minutes. I never stayed in the gym no longer than 45 minutes.

My goal was to workout for at least three times per week and eat more salads and fruits. I did cheat and eat deserts from time to time but I made sure that I stayed consistent with my weight loss routine.

I had a coworker that was interested in losing weight and building muscle as well so we went to the gym together and held each other accountable. It is always better to have a partner for motivation and to help improve each other’s potential.

After a couple months of going to the gym each week we started to see noticeable results and our confidence started to build. It did not happen overnight and it really took a lot of dedication to get real results. We really had to work hard and push each other to stay focused.

I tried to build muscle and lose my gut in the past but I was not successful because I could not believe I could do it and I did not stay consistent. Once I changed my mindset and came up with a plan, it was more easy to stay focused so I could achieve my goal. All I wanted to do as lose a little weight and build some muscle mass.

Although it took me several months to reach my goal, I was happy because everything was all natural and I did not have to take any special supplements except protein shakes after my workouts. Now I don’t take anything at all and my results are still the same.

If I can do it, you can too if you just take massive imperfect action and try your best. Weight loss and muscle building takes a lot of hard work and a strong mindset but anyone can do it if they have faith and really believe in themselves.

Leeman Taylor
B.S. Criminal Justice
Real Estate Investor

Lose Weight With This 15-Minute Trick

Keeping track of fat loss on a weight-loss program may seem time consuming or stressful, let’s all be honest. However, the people who take a few minutes for write down what they eat are the ones actually losing weight.

Weight Loss Tracking
Lose weight by logging what you eat. Photo by ndtv

A new study published in the journal Obesity had almost 150 individuals track what they consumed for six months as part of a fat-loss program. By the end, those who lost the most weight spent just under 15 minutes a day on average recording their intake. Their motto: “Write it when you bite it.”

When you think about it, 15 minutes is not that long. It’s only half of your favorite TV show or the time you quickly scroll through your favorite social media app on a daily basis.

During the study, carried out by researchers at the University of Vermont and the University South Carolina, it was discovered that people who lost ten percent of their body weight spent about 23 minutes logging their intake each day during the first thirty days of the fat-loss program. By the sixth month, the time was reduced by about 15 minutes.

Logging their intake meant “recording the calories and fat for all foods and beverages they consumed, as well as the portion sizes and the preparation methods,” according to the study.

Taking more time recording did not equal more weight loss. However, how often a person logged into the tracking program actually did.

“Those who self-monitored three or more times per day, and were consistent day after day, were the most successful,” Jean Harvey, chair of the Nutrition and Food Sciences Department at the University of Vermont and the lead author of the study, said in a press release. “It seems to be the act of self-monitoring itself that makes the difference—not the time spent or the details included.”

I understand how difficult weight loss can be and the fact that tracking results may seem time consuming. This study just sheds light on how easy and important it is to have a diet tracking app to make sure your weight loss is successful. If taking 15 minutes to log what you eat will help you lose extra pounds, I think it is worth a try.

Source: Lauriello. S. “Scientists Swear By This Weight-Loss Trick That Only Takes 15 Minutes a Day” www.health.com 25 February 2019

Leeman Taylor
B.S. Criminal Justice
Real Estate Investor

Fastest Fat Burner

The fastest fat burner is what many individuals search for when trying to lose weight. I am constantly trying to burn fat fast and improve my overall health so I will share the methods I use to achieve my weight loss results. They involve strength training, cardio and small diet changes.

Fastest Fat Burner Photo by bestfatburners.co

Strength Training

Strength training requires you to contract your muscles against resistance. It increases strength and builds muscle mass.

This type of exercise involves lifting weights to gain muscle over time.

Research shows that strength training is great at burning fat fast and has many health benefits.

One study showed that 12 weeks of strength training combined with aerobic exercise was more effective at reducing body fat and belly fat than aerobic exercise alone.

Lifting weights, doing body-weight exercises or using gym equipment are some ways to get started with strength training.

Cardio

Cardio is basically any aerobic exercise that trains the heart or lungs. The object is to increase your heart rate and get your blood flowing. Studies have shown that cardio improves muscle mass and helps you lose belly fat, along with waist circumference. My favorite cardio exercise is jogging or running in which I do for about 20 to 30 minutes. I try to do this about three to four times per week and it has helped me out a lot.

Diet

One of the most effective and fastest fat burner is a good diet plan. I lost about five pounds in one week just by eating more salads and fruit versus fast food. My original diet was unhealthy and I started to gain belly fat. I was unhappy with that so I begin to eat chef salads and watermelon for lunch instead of meats. This has not only help me lose belly fat but also made me feel better mentally and physically. I still eat red meats and fried foods occasionally but those small diet changes have really improved my health because I stayed dedicated to the changes.

To say the least, the fastest fat burner is not a magic pill or formula. Instead, the fastest way to burn fat is regular cardio, diet changes and strength training. Finding a diet plan and exercise routine that works for you is the best way to burn fat fast and lose weight.

Leeman Taylor
B.S. Criminal Justice
Real Estate Investor