Why Do My Legs Ache After Running?

Why Do My Legs Ache After Running

 

Those of you that are regular to this site will know that I’m a runner – it’s my weapon of choice for cardio and for keeping that dreaded ‘beer belly’ at bay!

I started running in my mid thirties, and I’m now in my forties…unfortunately the wear and tear of running is multiplied on my body these days.

So why do my legs ache after running? Why can’t I run as far as I used to? Why am I in pain ALL DAY LONG after a decent run?

Let’s take a closer look…

 


Legs Hurt After Running


So I’m a runner – I love the way it feels, I love the way it ploughs into the fatty parts of my body and gets rid of them, and I love the routine and discipline of it.

When I turned 40 I had an arrival I was not planning for in life – my second son. Of course I was over the moon, but I’d already gone through fatherhood with my first son, and I was ‘getting on a bit’ in my eyes.

Anyway, this arrival put itself firmly in the way of my daily exercise, and rightly so, but I’ve struggled to recapture my total fitness ever since.

I never used to ache that much after running – now I’m near enough on my hands and knees crawling around after every run!

It doesn’t stop me from running, but it sure makes the day drag on…and on…

So what happened?

Did I really lose that much of my fitness in that period?

Will I ever get it back?

Why do I ache so much after running these days?

Legs Hurt After Running

 


Why do I Feel Pain After Exercise?


Okay, the first thing I should point out here is that there is no need to worry about aching ‘whatever’ after exercise – this is completely normal (you’re not a freak – it happens to the best of us!).

In most cases this kind of muscle stiffness or ache is normal, doesn’t last long, and is actually a sign of your improving fitness (famous last words!).

Have you ever heard of delayed onset muscle soreness, or DOMS?

Well this is the kind of ache that most of us will be experiencing after running etc. It can take place when we first start a fitness regime, when we are overtired (and still run) and even when we up the intensity of our training.

This DOMS is behind the ache you/we feel after running.

It’s important to point out that absolutely anyone can be effected by this DOMS – even athletes that have been training for years. I’ve been running near enough full time for about a decade now, and I still get it (more and more frequently the older I’m getting!).

 


What Can You do About This Pain?


Well unfortunately there is no real cure for this – nothing is proven to be effective 100%.

You can try resting, using ice packs, or even painkillers, but there is no real cure for it.

One of the best ways to prevent DOMS is to start any new activity programme gently and gradually. Allowing the muscle time to adapt to new movements should help minimise soreness.

I tried taking on a professional warming up routine, and I’m still trying to prefect it to this day.

Has it helped me with the pain?

Nope, but I try!

What Can You do About This Pain?

 


Can You Exercise Through This Pain?


Yeah of course you can – I do it all the time, but it can get a little uncomfortable at times, and the pain can build after each run (picture yourself crawling around the living room trying to get to the kitchen!).

The soreness should go away once your muscles have warmed up…but unfortunately there is a 99.9% chance the pain will return once your muscles have cooled down and you decide to run again!

If you find it too painful to run with this pain, then you should DEFINITELY stop. Maybe think about a bike ride or concentrating on other muscles instead?

 


Why Do My Legs Ache After Running?


At the end of the day this is nothing more than a type of muscle conditioning, which means your muscles are adapting to the new activity. I have been told (on numerous occasions) that there’ll be less muscle tissue damage and less soreness the more used to the exercise you are.

Unfortunately this doesn’t seem to be the case when age creeps into the equation.

If the pain is too much then stop for a couple of days – there’s no use in ending up like a slug who struggles to get up off the sofa, you’re trying to get fitter after all!

I wish I could say that it isn’t going to get worse the older you get, but that is not my experience with it (so far!).

Have you experienced this kind of ache and pain?

Do you know of any cures?

Please leave your thoughts and opinions in the comment section below.

 

Calf Muscle Strain Symptoms – When Going Gets Tough

Calf Muscle Strain Symptoms - When Going Gets Tough

You probably call it a pulled muscle or the tennis leg but when the calf muscle (or tendons) is overstretched or worse… gets torn, then what you will have right there is a very… trust me, very painful calf strain situation.

So what are the most common calf muscle strain symptoms?

And how do you exactly get a calf strain?

The calf area (behind your leg below the knee…) is where the all important soleus and gastrocnemius muscles are located.

It is these muscles that enable us to do simple everyday activities like playing most active sports, regular walking, and finding balance especially when landing from a jump plus supporting many other small functions like stretching on your toes to reach for stuff placed on a high shelf.

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How Do You Get a Calf Strain?

Calf strains are very common in the sports field. Truth be told, you can get a calf strain injury anywhere but mostly it will be during a physical movement.

You can get injured while running, skiing, lunging, going up the stairs, playing tennis, jumping, or even when exercising.

This can happen in various ways depending on your body movement at that particular time. Calf strains can either be categorized as grade 1, 2, or 3.

Grade One:

This is considered the mildest case of a calf strain. Although you’re still able to continue with near perfect leg movement (like walking or jogging without too much discomfort…), don’t be fooled, it will take you up to 4 weeks or slightly more to recover completely depending on how fast your body heals.

Mostly this is just a case of a few strained muscle fibers.

Grade Two:

This is moderate injury and it occurs when muscle fibers get torn but don’t rupture fully. An injury of this grade would take you anywhere from 4 to 9 weeks to recover.

A grade 2 calf strain may include some significant swelling and the aching can go on for more than a week. There’s also too much discomfort when walking or moving around.

Grade Three:

This is the worst case and a complete recovery can take up to 12 weeks! In this case, the muscle is totally torn (ruptured).

Cross-section of lower right leg, through the calf

How Do You Know You Have a Calf Strain? What Are The Symptoms?

Upon injury, the calf muscle will announce its discomfort in the following ways:-

* Immediate sharp pain that can make even a grown up cry like a baby depending on the severity

* Bruising may appear

* The area becomes tender and swollen

* An audible snap or pop that is also felt

* Difficulty in standing on your toes (ballet dancer style)

* Feeling of being kicked or struck hard at the back of your leg (around the calf area)

* Difficulty in standing from a sitting position or even walking

How to Remedy a Calf Strain

What you need first and foremost is rest and lots of ice! Ensure you minimize your movement and you apply ice on the injured calf muscle at least 3 times a day for periods of about 20 to 30 minutes per session.

Application of ice can be more frequent depending on the severity of the calf injury and how much swelling or pain is involved.

Once you get through the initial phase, you can now try a few small exercises to help you heal faster and get back to normal activities (especially if you’re an athlete).

You can start with non-stressful toe raises both a standing and sitting position (whichever way you feel comfortable or is appropriate to your particular case).

The idea is to stretch the injured muscle and help it heal without causing more injury.

If walking is a problem or you want to go out for a walk or slight jog, then a compression sleeve or bandage over the injured calf muscle is a good idea.

This helps in two ways;

  1. keeping the muscle in position and
  2. reducing tension on the injured muscle(s).

You can also invest in some heel pads if you want to further reduce the tension on your injured calf.

Don’t worry about a workout plan…there are several exercising plans available online for free.

Just look for something that suits your particular case and talk to your physician before starting on any exercises to confirm that you’re not making things worse!

Now you know how to identify and respond to calf muscle strain symptoms…wasn’t that a fun and learning experience? 🙂

The Old School New Body program offers unique and effective solutions to lose weight and prevent aging. Find out more HERE

How to Tighten The Skin After Losing Weight

How to Tighten The Skin After Losing Weight

After finally completing a successful weight loss regime and attaining that perfect weight, there is the after effect of loose skin.

The next thing one shifts focus to is finding a way to rid the body of the extra skin and getting that perfectly toned look. Here are a few ways on how to tighten your skin after losing weight…

Interested in a 3 week Diet and Workout Plan that can change the way you look at food? Find out more HERE

Question: Why does the skin get lose after weight loss?

The skin is basically stretched out every time a person gets obese. The length of time that you remain fat reduces the possibility that your skin will snap back in place upon losing the extra pounds. As a result, you are always left with extra skin whenever you shed some fat after an obese spout.

Question: What are the possible solutions to this?

1) Don’t Lose Weight Too Quickly

This is the most fundamental principle. As the skin adjusts slowly with the changes in the body, it is usually recommended to stick to a regular weight loss regime that actually lets your body adjust through the process. In this way, your muscles get time to develop and your skin is adjusted to fit perfectly in the body.

2) Creams

Skin firming creams are one of the most hassle free ways of how to tighten your skin after losing weight. For the best results, one should shop out for creams that have vitamins A and E, aloe gel and herbal all natural ingredients.

With these ingredients, the elasticity and collagen in your skin are boosted making it firmer in just a matter of months.

3) Weight Training

The best form of training, after losing weight and developing that loose hanging skin, is the weight resistance training.

This training regime ensures that you develop some extra muscles under the skin. The extra muscle tightens the skin and makes it firmer round the body.

It is a healthy recommendation that one participates in weight resistance training three times a week for a couple of months to put on the extra muscle that replaces the lost fat, making the skin firmer.

4) Hydrate Properly

Proper hydration is the key to well elasticated skin. Drinking water is just the perfect way to make your skin tighter, smoother and more radiant.

The best way is to drink at least eight glasses of water per day. With this proper hydration, you get the skin to lose its hanging nature and become firmer.

More water is never a bad idea as one can never have enough hydration in the body.

5) Belly Toning Exercises

Most of the loose skin is usually accumulated around the belly, and that makes this the first area one needs to focus on when looking to tighten their skin.

Belly toning exercises provide the groundwork for tightening skin after weight loss. There is a large array of such exercises to participate in among them being sit ups, leg raises, pelvic thrusts, side bridges and crunches.

The best thing about this is that the exercises are not that demanding and can be done for just twenty minutes three days each week. With proper commitment, you should tighten the skin in less than a month.

6) Mineral Salt Scrubs

Minerals that boost hemoglobin in the blood and increase the blood flow to the skin prove quite effective in these cases.

The continuous flow of blood works to strengthen the skins elasticity and metabolize the fats that make it loose.

The result is usually smother, tighter and healthier skin.

When looking for a way on how to tighten your skin after losing weight, this is the convenient way that can actually be fitted into your showering schedule.

Adding mineral salts in your baths every other day of the week can work wonders on your skin. Perfection can be achieved in but a few weeks.

7) Massage Therapy

There is nothing like a good massage to help return your skin into its original levels of glam. The best thing about this course of action is that you get to kill two birds with one stone.

The massage helps to boost the blood flow through the skin by stimulating all the dormant cells. The proper circulation helps in tightening the skin.

Getting to relax from the massage also helps to rectify the elasticity of the skin, eradicating all the lose hanging skin and making it firmer round your muscles.

8) Yoga

It is said that yoga is food for the soul, and its benefits toward the tightening of loose skin can also not be emphasized enough.

As you partake in the yoga exercises, the stress factor in your life goes down. This enables your circulation to operate at its maximum and the result is better looking skin.

The flexibility that comes along with the exercises helps to tighten your skin further making it fit more into your new body shape.

More?

A couple of other ways on how to tighten your skin after losing weight are: to provide your body with enough protein to replace the lost fat, having a regular intake of fruits and vegetables to nourish your skin with enough nutrients and always mitigating your exposure to the sun so as not to damage the skin and hinder the tightening process by dehydrating it.

The aspect of loose skin after a weight loss regime is never a welcome thing. It sometimes creates frustration and despair among many.

Sticking to a good comeback regime with the same commitment will in most cases guarantee tight skin in just a matter of months. With commitment as the key, any of the above suggestions will get you looking excellent in no time.

Looking to lose that weight and improve your metabolic health? Check out our review of the Fat Diminisher System HERE

How to Lose Body Fat And Get Ripped

How to Lose Body Fat And Get Ripped

Lose fat. Gain muscle. Those seem like two pretty reasonably attainable goals to build a healthier, happier you. And while it may seem like those two ambitions go hand-in-hand with a balanced diet and exercise routine – this actually couldn’t be further from the truth.

Losing fat and gaining muscle require nearly polar opposite diet and exercise demands. In order to build muscle, the body requires a surplus of calories and little to no vigorous activity. But when it comes to burning fat, the body needs drastically fewer calories and tons of intensive cardiovascular exercise.

However, it’s not impossible to achieve both. It’s simply going to require total dedication to a rigorous (but doable) fitness plan. Here’s how to lose body fat and get ripped simultaneously.

Interested in a 3 week Diet and Workout Plan that can change the way you look at food? Find out more HERE

4 Tips For Burning Fat & Building Muscle

A six-pack isn’t sculpted on the gym floor; it’s created in the kitchen. So in order to lose fat while giving your body enough nutrients to build muscle, you’ll need to eat less – and eat better. Here are four tips to follow:

1) Determine Your Daily Caloric Intake

To lose fat, you have to create a calorie deficit. All that means is that you have to burn up more calories than you take in.

Use a free online calculator to find your total daily energy expenditure or TDEE and then strive for about 10% less than that. For the average individual, this would mean cutting about 400 calories a day from their TDEE to lose a pound of fat a week.

Determine Your Daily Caloric Intake

A pound of fat each week might not seem like much… but that works out to be 52 pounds in one year! It’s important not to be too overzealous with fat loss goals. If you eat too little and work out too much, your body will burn off both fat AND muscle.

2) Drink More Water

From pumping blood to breathing air, every single physiological process in your body depends on water. Water is always important – but especially when you’re eating less and working out more.

Drink More Water

Your goal for fat loss and muscle gain should be a gallon of water a day. This will keep you feeling hydrated and amped for exercise, plus it will help you feel fuller in between meals and make it easier to stick to your reduced calorie diet.

3) Increase Your Protein

In order to build muscle, you’ll need a lot more protein. The general rule is 1g of protein per pound of body weight every single day.

Increase Your Protein

Chicken, turkey and fish are all excellent sources of protein – but it doesn’t have to come from just your traditional meals. Supplements such as protein shakes and bars are other quick, easy methods to reaching your daily requirements.

4) Make Every Calorie Count!

Since you’ll be eating less and working out more, you’ll need to keep your body nourished. Load up on fresh vegetables. Skip the processed foods and simple sugars like sweets, alcohol and anything with white flour. Instead, reach for whole wheat, low-carb alternatives and healthy fats like avocado, natural peanut butter and olives.

Incorporate Cardio For Fat Loss

Plan on 3-4 intensive cardio sessions each week. Strive for 30-minutes each time – but split that into 5 minutes for warm-up, 20 minutes of intensive aerobic activity and finally, 5 minutes for cool-down.

You should be working out hard enough to start panting and breaking a sweat – but not working so hard that you have to periodically stop and take rests.

It’s also important to pick the form of cardio that will give you the most efficient workout. Running is one of the best forms of cardio, plus you can do it for free outside nearly anytime!

When it comes to cardio equipment in the gym, opt for a stair mill or rowing machine to really work up a sweat. Avoid the elliptical and recumbent bike: they are good for low-impact to moderate exercise, but not serious cardio workouts.

Incorporate Cardio For Fat Loss

Don’t have time for a 30-minute sweat session? Here’s a tip: split your daily cardio requirements into two separate segments. Get up a little earlier and go on a 15-minute run. Then run stairs on your lunch break for 15-minutes or jump rope for 15-minutes in the evening.

This is not only easier to fit in – it’s more effective too!

Studies have shown that individuals who did two 15-minute cardio sessions burned up to twice the amount of calories as those who did a single 30-minute session. The key to torching more calories is to make each 15-minute session as intense as you possibly can.

Get Ripped With Weight Training

Aim for 3-4 intensive weight training sessions each week. Ideally, you will alternate and do different workouts each week: Monday – cardio, Tuesday – weights, Wednesday – cardio, etc. This will allow you to fully focus on each exercise and not burn yourself out trying to do both.

It’s also a good idea to divide up your major muscle groups and work a different part of your body each day. Here’s an example of a schedule for a four-day split and some exercises to try:

1) Day 1 – Shoulders and Triceps

Shoulder Workouts:

  • Shoulder press (4 sets of 6-12 reps)
  • Lateral raise with free weights (4 sets of 6-12 reps)
  • Reverse fly with free weights (4 sets of 6-12 reps)
  • Shoulder shrugs with free weights (4 sets of 6-12 reps)

Triceps Workouts:

  • Overhead tricep extensions (3 sets of 6-10 reps)
  • Kickbacks with free weights (3 sets of 6-10 reps for each arm)
  • Tricep dips on a bench or dip-assist machine (3 sets of 6-10 reps)

2) Day 2 – Back

  • Pull-ups or static hangs (strive for 4 sets of 10 reps – but go until failure if that’s not possible)
  • Close grip lateral pull-down (4 sets of 6-12 reps)
  • Single-arm row with free weight (4 sets of 6-12 reps)
  • Bent over row with barbell or short bar (4 sets of 6-12 reps)

3) Day 3 – Biceps/Triceps

Chest Workouts:

  • Incline bench press with free weights (4 sets of 6-12 reps)
  • Traditional bench press with barbell (4 sets of 6-12 reps)
  • Incline fly with free weights (4 sets of 6-12 reps)
  • Cable fly (4 sets of 6-12 reps)

Biceps Workouts:

  • Alternating curls with free weights (either standing or seated at an incline – 3 sets of 6-10 reps)
  • Preacher curl (3 sets of 6-10 reps)
  • Alternating hammer curl (standing – 3 sets of 6-10 reps)

4) Day 4 – Legs

  • Squat (4 sets of 6-10 reps)
  • Leg press (4 sets of 6-10 reps)
  • Leg extension (4 sets of 6-12 reps)
  • Walking lunges (4 sets of 6-12 reps)
  • Standing calf raise (3 sets of 10-15 reps)

Supplement your workouts with abdominal exercises as you see fit – but be careful not to work them too hard and strain yourself. We recommend adding abdominal exercises to the beginning or end of every workout, every other day.

Remember: your core muscles support pretty much every other major muscle group in your body – hence their name. Overworking them can lead to an injury that may prevent you from performing your other workouts.

Conclusion

In this article, we outlined the basics of how to lose body fat and get ripped. It’s certainly not easy as each goal requires different diet and exercise demands – but it is possible to do both at the same time.

You just have to reduce your caloric intake while upping your protein at the same time and allocate separate days for vigorous cardio and weight training work.

The Old School New Body program offers unique and effective solutions to lose weight and prevent aging. Find out more HERE

The Best Lean Muscle Building Supplements

The Best Lean Muscle Building Supplements

Those who are active members of the athletic and fitness industries are always looking to boost their chances at improving in their profession.

In the fast-paced world that we live in today, it’s only natural that people will look for the best lean muscle building supplements to achieve the results they want.

In order to lose unwanted fat and gain mass in those muscles, a healthy and balanced diet coupled with the right kind of exercise is the best way to start.

On top of this, however, it’s also necessary to have the right dietary supplements to support the process.

With so many out there though, how is anyone supposed to know what the best lean muscle building supplements are?

It shouldn’t be too hard to decide on what to take because the chances are, they’ll all work well with your body. Nonetheless, it’s still good to keep in mind that this isn’t a 100% proven fact.

Everybody’s body is different so there will be some supplements that will work better than others, and there may even be those that won’t be compatible with your body.

Some might even produce different reactions than what you were expecting.

Below is a list of common dietary supplements (in no particular order or ranking) that have generally shown the best results with athletes and trainers from all over the world.

Each of these supplements has undergone enough scientific research to be considered among the most ideal to help you with your weight loss and lean muscle-building goals.

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Creatine

Creatine is usually a popular pick. It’s a substance already found in the body, particularly in our muscle cells, and is an essential part of the metabolic process.

Reports have shown that those who take creatine supplements (there are many types in the market now) have experienced a much faster muscle mass growth than what they are used to.

This may be because it helps to store the energy in your muscles, allowing you to do more reps than usual within a given time and thus, leading to faster muscle growth.

The Pathway For The Synthesis of Creatine
The Pathway For The Synthesis of Creatine

On top of that, it not only helps to prevent damage to your muscles and soreness after exercising, but it also aids in the muscle recovery should something like this happen regardless.

The important thing to remember with creatine is not to take too much, as various side effects have been reported (between 3 to 5 grams both before and after your workout is recommended).


Branched-Chain Amino Acids or BCAAs

Branched-chain amino acids, or BCAAs, are the three of twenty amino acids in our body that aid in muscle recovery and fatigue reduction during a workout.

Of the three amino acids – namely leucine, isoleucine, and valine – leucine is considered to be the most important because it’s capable of helping muscle tissues to recover on its own.

Branched-Chain Amino Acids or BCAAs

However, it’s still important to take all three together because this way, they provide additional benefits (e.g. muscle growth, increased energy, and decreased muscle breakdown).

Our muscles get sore during and after a workout because our body burns BCAAs to use as a form of energy. Taking this supplement will help to replace whatever nutrients were lost in the process.

This keeps your muscles fueled and ready to keep going without the pain that comes afterwards. It’s suggested to take between 3 to 5 grams when waking up, and then again pre- and post-workout.


Whey Protein

Whey protein is a milk protein that’s a great way to get those BCAAs that you need, especially leucine. Protein is an absolutely essential part of the muscle growth process, whether it’s to cut body fat or gain lean mass.

Because of it’s high protein content, whey helps greatly with protein synthesis, allowing your muscles to repair and recover very quickly. It also contains peptides, which helps the blood flow to your muscles.

This is why it’s usually recommended to take whey immediately after a workout.

Whey Protein

There are several other benefits to taking whey, such as the fact that it’s easily digested. This way, it acts very quickly to replace the nutrients lost during training.

It’s also good for the lactose intolerant despite it being a milk protein; a whey protein isolate can be lactose-free.

Whey protein shakes can be used as an option for meal replacement, especially when you don’t have the time to sit down for a proper meal – it keeps the hunger at bay but still provides the nutrients that you need.

In line with this, it’s very convenient for those who are always on the go. Instead of resorting to unhealthy fast food, have a whey protein shake instead.


Glutamine

Glutamine is another amino acid that, apart from aiding with muscle tissue recovery for decreased soreness after a workout, restores muscle tissues to help boost your immune system.

It’s not uncommon for those who work out intensively to feel a strain on their bodies and immune systems, causing them to get sick and miss training sessions. Glutamine helps to prevent this from happening.

Glutamine

Another benefit from this is increased strength and endurance due to the supplement’s ability to inhibit the breaking down of muscle tissues.

Some people taking glutamine have reported that they are able to lift heavier weights for a longer period of time.

It’s recommended that 5 grams be taken when waking up, 5 grams again before (and some people also suggest after) working out, and another 5 grams before going to sleep.


Beta-Alanine

Another supplement that leads to increased endurance is beta-alanine. This performance boost comes from the amino acid’s ability to produce carnosine.

Research shows that levels of carnosine and levels of endurance are directly correlated; an increase in the former leads to an increase in the latter.

Skeletal Formula of Beta Alanine
Skeletal Formula of Beta Alanine

When we work out, the hydrogen in our bodies is consumed, which results in an acidification called lactic acid. Lactic acid causes fatigue and decreased muscle functions.

Carnosine delays the accumulation of hydrogen and thus, delays the feelings of exhaustion. This allows you to train and build your muscles for a longer time frame.

This supplement has been reported to work even better when paired with creatine.

Again, it’s always possible that your body may react differently to the mentioned supplements. They are some of the best lean muscle building supplements out there, but you’re the one who knows your body best so listen to what it has to say.

And don’t forget, supplements are not meant to be a quick fix; they are meant to help your regular diet and exercise routine.

So don’t stop eating healthy and don’t stop working out, otherwise they’re definitely not going to work.

Interested in a 3 week Diet and Workout Plan that can change the way you look at food? Find out more HERE

How To Lose Weight And Gain Muscle at The Same Time

Learn How To Lose Weight and Gain Muscle at the Same Time

When most people hit the gym, they usually have a target of looking leaner and more toned. Notably, this topic can be kicked off by asking ourselves if we have ever considered the possibility of losing weight and gaining muscle at the same time.

Probably Yes. To start with, combining these two concepts that seem at odds with each other is no walk in the park. In fact, you may have come across people arguing that this goal is entirely unattainable. However, that is not entirely true because there have been cases where it has proved good results.

The issue of how to lose weight and gain muscle at the same time continues to baffle people to date. The good news is that the issue doesn’t have to be a mystery anymore, since some basics of how to go about it are discussed below.


#1 Proper Nutrition

To achieve this goal, you need to consume the correct amounts of nutrients, either directly from the diet or from supplements.

Protein is the essential nutrient for muscle building. In the real sense, muscle growth is seen as a result of having a protein synthesis rate that is higher than the protein breakdown rate. You will also need to eat the right amount of carbohydrates to keep your energy levels up during the workout.

Contrary to popular belief, your intake of carbs will not interfere with your weight loss efforts. Whole grains and fresh vegetables need to be a part of your meals. It is instead beneficial because, for your body to process carbs, it produces insulin that aids muscle building by suppressing protein breakdown.

Fresh Vegetables Help You Lose Weight And Gain Muscle at The Same Time

On the other hand, a perfect and healthy weight loss diet avoids refined sugars and foods with saturated fats while incorporating unsaturated fats that keep the body functioning properly.

You must also increase your intake of vitamins and minerals into your meal because their ability to burn fat and build muscles is tremendous as they assist in metabolism. The secret here is to come up with a diet that is suitable for both weight loss AND muscle gain.


#2 Customize Your Workout Plan

Since you are not in any competition, there is no need to lose weight or gain muscle at a very fast rate – this will only leave you drained. Remember you are using the same plan to achieve two different results, but that doesn’t mean you need  to overdo things.

Customize Your Workout Plan

There is not a standard workout program aimed at helping you achieve the desired outcomes, so what you ought to do is to make some modifications to your current plan for it to serve the purpose.

A training specialist, in this case, will be helpful in helping you adopt a diet plan and workout routine that works best. For example, a daily cardio of 30-40 minutes that is not so intense will work just fine. Remember – consistency is essential in any workout plan.


#3 Calories Intake

Calories intake is an indispensable part of any workout or diet plan, regardless of the goal. You have to determine your maintenance calories ( the number of calories your body requires so as to carry out normal body functions and maintain the current weight ).

Knowing this will help you achieve energy balance. There isn’t a universally accepted limit because needs differ from person to person. From your maintenance limit, a calorie deficit is required to burn fat and lose weight, while a calorie surplus is needed to build muscles.

There are different ways of creating a calorie deficit such as cutting as many calories as possible from the body and reducing calorie intake. With this in mind, you will strike a balance by ensuring that any extra calories you consume are channeled towards muscle building. You will also avoid taking in excessive calories as this will trigger the fat-storing process.


#4 Lifestyle Adjustments

Are you aware that getting enough sleep aids in weight loss and muscle gain? Sleep deprivation reduces your body’s ability to carry out some functions, such as burning fat.

Lifestyle Adjustments

Chronic sleep debt will deny you the much-needed energy for workouts, and your efforts in the gym will be pretty much wasted. Resting well will ensure your brain is relaxed, and this is a significant factor in losing weight and gaining muscle because you will be more focused. It will also aid in repairing damaged muscle.


#5 Meal And Nutrient Timing

You have probably heard about nutrition timing, a concept that involves a planned alteration of nutrients ( mainly protein and carbohydrates ) aimed at manipulating body composition so as to achieve the desired workout effect. To come up with such a strategy, you will need to consider various factors such as:

  • Intensity of the planned workout
  • Time of the day when meals are taken
  • Your level of physical fitness
  • Level of body fat
  • Any medication being used
  • Food selection

Nutrient timing enables you to fix nutrients strategically in your dietary plan at a time when the body is most possible to utilize them, ensuring that you don’t have to starve yourself to lose weight.

An example of such a strategy would involve having a diet rich in carbohydrates around the time you are doing workouts. With that, you will have enough energy to see you through the exercise, and you will burn more calories thus leading to weight loss.

Working on the parts of your muscular system

Great as these tips sound, they may not produce similar results for everyone due to other contributing factors. For example, when it comes to beginners, they are better placed in reaping benefits of any exercise undertaken.

Advanced bodybuilders may not enjoy these benefits because of their closeness to the genetic limit, meaning that their ability to gain more muscle is limited.

People whose body fat is low are also not suitable candidates for the program. This is because the human body requires some fat for maintenance. Due to this fact, their body will burn fat up to a certain limit and then start burning muscle after that.

In conclusion, the above guide will be useful in knowing how to lose weight and gain muscle at the same time so as to achieve that impressive physique that you so much desire.

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Slim Down Muscular Thighs

Slim Down Muscular Thighs

When I first took up running I was in a really poor shape for my height – tall guys just shouldn’t carry weight (it just looks wrong!). The more I consistently ran the more my body began to tone itself up.

After a month or so I noticed my legs take on a rather ‘sporty’ shape that I had not experienced before – I kinda liked it!

But that was a very masculine feeling – what happens when women want to lose weight by running and end up with footballer’s legs?

In this article we will take a look at how to slim down muscular thighs the safe way. If you are worried about the muscular legs you have developed then we have a handful of simple solutions for you…

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Slim Down Your Thighs

The only way to really slim down your thigh muscles is to change your training routine. The more you run the more your muscles develop over time.

When running causes these muscles to develop rapidly it also causes a reduction in the amount of body fat.

It is this reduction in body fat (around the legs) that gives you the impressive yet manly muscular appearance.

cross sectional anatomy of thigh muscles

At the same time your body is actually getting a lot more efficient at looking after and producing muscle tissue. There is only one way around this…

You need to mix up your training a bit!

A close (female) friend of mine is also a dedicated runner but she also likes the glamour side of life. She hated the look of her legs and spent months away from anything above knee height (I’m talking about clothes here of course!).

She was told she simply needed to consider different forms of exercise to lose weight. She took this on board and switched between running and swimming throughout the week.

You see, when you are swimming you are effectively using just about all of your body’s muscles – not just your legs.

Within the first month of this assorted training routine she began to see the slender female legs she used to have as a teenager.

But this was still not good enough for her…

When she started to see results she realised she could keep on exercising and battling the bulge without sacrificing the look of her legs.

She did a little extra homework on the subject and found out that:

  • If she opted to run longer distance her legs would actually develop leaner muscles over time
  • Simple stretches to re-lengthen the muscles before and after the exercise can work against the leg muscles bulking up ( apparently running on shortened muscles results in muscle build up )
  • Weight training should be concentrated on body weight ( that one sounds pretty obvious really! )
  • In many cases Yoga has been used to successfully reduce the size of bulky leg muscles ( apparently Power Yoga sees the best results )

Why Slim Down Muscular Thighs?

At the end of the day there are a lot of women out there that would kill for a pair of strong, toned legs. Why slim down muscular thighs?

If you enjoy your running sessions and are seeing great weight loss through them you NEED to have some sort of leg muscle strength to ensure you can continue.

It’s also worth noting that the more muscle mass you have the more calories you’ll burn during everyday chores (when you are not even exercising). This is down to the fact that your body is actually having to work harder than normal.

But…at the end of the day we all fall at the feet of genetics, no matter who we are! In some cases no amount of dieting or tricky measures will change your genetic makeup.

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