Steps to Muscle Transformations
Muscle transformation is the
process of losing fat while gaining muscle. This requires several steps that
must be followed correctly in order for results to be effective and safe.
The first component of your
transformation involves your diet. There are several adjustments you must make
to your eating habits in order for muscle transformation to be successful. You
must eat enough protein, reduce your intake of calories, and regulate your
Protein builds muscle and you
need to eat enough to gain muscle but not too much so you begin gaining fat
instead. It can be tricky determining how much protein you truly need, and
professionals recommend that eating more than 70-120 grams a day might be too
much. Many people assume you need much more than that, but truly, this is
adequate for muscle gains.
Reducing your intake of
calories is vital for losing fat. You must put yourself into a calorie deficit,
which means you need to take in fewer calories then you use on a consistent
basis. Your body is then forced to use stored fat as a fuel source. In order to
do this correctly and avoid using muscles as that fuel source, you should
incorporate resistance training into your steps towards muscle transformation.
Limiting your carbs will be one
of your biggest keys to muscle transformation success. Your carb intake affects
many different aspects o your body and health, and while they are used for
energy, too many can cause fat loss.
The second component of your
transformation involves training. This should include resistance training and
Resistance training is actually
much more effective in losing weight than cardio. This is a big misconception
that most people have. Your complete muscle transformation will not be complete
without a comprehensive resistance-training program. This will not only increase
your lean mass but also burn fat.
While there are many forms of
cardio, the best ways to incorporate this into your plan include high intensity,
high interval training and steady state cardio such as running. Do whichever of
these best suits your fitness level. Remember that diet and resistance training
will propel your muscle transformation much quicker and effectively than any
cardio work. Cardio is vital to healthy heart however, and shouldn’t be ignored.
When formulating your steps for
muscle transformation, you must not neglect the need to establish a fitness goal
and a plan for getting there. Chart your goals so you can follow your progress.