| Of course, you have to maintain healthy nutritional | | | | You are getting rid of that fatty coat that hides the |
| habits and avoid those that could make you gain fat, | | | | muscles you are about to make grow, so it is time |
| as unnecessary fats. You will not start a low calorie | | | | to start with a twice a week weightlifting training |
| diet because you will need your calories to exercise | | | | program. You will have to work with resistance. This |
| and develop muscle mass. | | | | means lifting heavy weights. Lifting weights that really |
| Pay special attention to proteins. | | | | are heavy for you is what will make your muscle |
| They are the resource that muscles use for growing | | | | fibres develop. It is simple, if you find it easy to lift a |
| and you will need it to gain muscle mass. Now, we | | | | certain weight, then you should add some more. |
| are proposing three different goals. And you can | | | | Effort makes muscles grow. You will start working on |
| achieve them all with the proper exercising program. | | | | your muscles twice a week with short but |
| To achieve weight loss, muscle gain and also | | | | aggressive sessions. |
| meliorate your health you will need to practise two | | | | Do not try to accelerate the process and train your |
| different kinds of exercises. I will explain you which | | | | muscles everyday. That is a common mistake among |
| ones and why. And I will provide you with some | | | | beginners. Muscles need to rest to recover and grow. |
| facts that will help you to design your own weight | | | | Once you lost the desired weight and fat, you can |
| loss, muscle gain exercising plan. | | | | start focusing just in muscle development. You can |
| To loose weight you have to practise aerobic | | | | start weightlifting three times a week. Always |
| exercises. Those are the indicated ones to start | | | | remember that you need to alternate the days you |
| burning fat. So you can start with a two or three | | | | train each muscle group. |
| times a week aerobic training. This aerobic training | | | | What is more, at this point you will most likely |
| should last at least 45 minutes to really start melting | | | | continue to burn fat, as your metabolism has |
| fat. Shorter sessions will benefit your cardiovascular | | | | probably changed. Besides, as your weightlifting |
| system but will not burn fatty tissue. So right now, | | | | routines become heavier you start using more |
| you are already eating in a healthy way, avoiding | | | | energy and therefore burning more calories. Now it is |
| eating unnecessary fats and burning fatty tissues. | | | | up to you to decide how far you want to go with |
| You are then loosing weight and meliorating your | | | | your muscle-growing plan It takes some time, but |
| overall health. Aerobic training is an excellent exercise | | | | through a balanced and healthy nutrition and a |
| for cardiovascular system and general health. | | | | combination of aerobic and anaerobic training you can |
| As a second step, and already loosing weight you will | | | | actually achieve all you want: weight loss, muscle gain |
| add weightlifting training to start gaining muscle mass. | | | | at the same time. |