You Are Overweight And Want To Get Lean - By: greywolf

LIFT HEAVY:
When most people start a fat-loss regimen, they lift light weights for high reps, and it seems to make good sense. You will sweat and burn calories. Bur you will make better gains, or losses in this case, by training with heavy weights and lower reps to put on muscle mass. Your muscle is your metabolism. The more lean muscle you have, the faster your metabolic rate. Keep your reps between five and eight per set, using challenging weights.

INCREASE HEALTHY FAT INTAKE:
Avoid saturated fats and trans fats, including anything with hydrogenated oils such as margarine, shortening, or fried foods, but healthy fats are necessary for healthy weight reduction. Keep your calorie intake under control, you need to burn more than you are taking in, but make sure extra-virgin olive oil, flaxseed oil, nuts, seeds and avocados remain part of your nutrional diet.

Fats keep your blood sugar levels stable. This will make you feel fuller longer and that means you will get full from eating less food and you will avoid food cravings and overeating. In addition, fats supply the raw materials necessary to form fat-buning and muscle building hormomes lke testosterone. Approximately 20% of your daily caloric intake should come from healthy fats.

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DO INTERVAL CARDIO:
Running on a treadmill at 50%-60% your maximum heart rate for long periods makes your body more energy efficient. But, that is the last thing you want. This means it will take less fuel(body fat) to perform the same amount of work as you improve. Your only recourse is to work out longer and longer, unless you change the type of cardio workout you do. Put another way you want your body to be a fat-burning Hummer rather than an energy-saving Toyota Prius.

Take up high intensity interval training instead. Try running at about 90% of the hardest pace you can handle, followed by 90 seconds at an easy pace. That is one interval. Complete 5 to 10 intervals in your workout, adding iontervals, incresing the timne of the hard pace, or decreasing the time of the easy pace a little bit each session. Do intervals 2 to 4 times per week on non-consecutive days.

Getting lean muscle requires a disciplined three step plan.

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