How to Get Rid of Fat & Define Muscles for Women
Women of all ages are interested in losing weight and getting fit. Doing so requires dedication, discipline and know-how. You must know what you are doing in order to reach your goals. For many women, the goal is to get rid of fat and define muscles.
Instructions
-
Get Rid of Fat and Define Muscles
-
1
Focus on your diet. Get a notebook and record your meals. You need to take in about 1,750 to 2,100 calories per day depending upon your age, height, weight and specific goals. In addition, you will want to strive for a particular balance in your diet of fats, carbohydrates and proteins. The balance you need in order to lose weight and define muscles is 45 percent of calories from carbohydrates, 35 percent from proteins and 20 percent from fats. This is a high protein diet, which is optimal for muscle gain and fat loss.
In addition, the quality of the carbs you take in on a daily basis is important. Get your carbs from fresh fruit and vegetables. Also,replace starchy carbs such as potatoes, pasta and wide bread with sweet potatoes, whole wheat bread, and whole wheat pasta. It is important to incorporate whole grain products into your daily diet for overall good health and to stimulate weight loss.
-
2
Eat five to six small meals per day instead of three larger meals. This will help you to vary your diet as well as speed up your metabolism. A quick metabolism is the key to burning fat, as metabolism controls how efficiently you burn calories for energy.
Add a snack between breakfast and lunch and another between lunch and dinner. Remember to cut back on the calories you eat for lunch and dinner. Eat your dinner about three hours before bedtime to reduce fat stores building up while you sleep.
-
-
3
Exercise. A good cardiovascular program burns fat, builds muscle, improves the efficiency of your heart and increases metabolism. In order to get rid of fat and define muscles, you will need 45 minutes per session and three to four sessions per week of cardiovascular exercise.
You have many options available to you when it comes to designing your cardio program. You can do some exercise outside and some inside. Fast walking, running and bicycling are popular options for the outdoors. If you want or need to stay inside, you can consider running on a treadmill, riding a stationary bike, or using any number of other machines that are available at your local gym, such as a rowing machine or stair stepper.
-
4
Hit the weights. Participate in a regular weightlifting routine because weightlifting increases your muscle mass and muscles burn calories, so not only will you get stronger, but the added muscle will burn fat quickly. You will not get bulky, bulging muscles; what you will get is a streamlined, feminine physique.
Work all areas of your body. Consider exercises that bring in multiple body parts to form the core of your weightlifting routine. Bench presses, shoulder presses and pull-ups work your upper body. For the lower body, focus on performing squats, lunges, leg curls and calf raises to help define muscles in your lower body.
-
5
Participate in active hobbies such as team sports, hiking, mountain biking and even bowling or golf. Any hobby that requires physical exertion can help you to burn calories without realizing you are exercising. These activities allow you to meet other people as well as keep up your competitive spirit. While it is hard work to get in shape, having fun is allowed, too.
-
1
Tips & Warnings
Try going for a run or bike ride early in the morning before you have had a meal. By exercising before eating, your body will burn your fat stores for energy rather than the food you have eaten.
Always eat breakfast. If you go out for a morning run without eating, make sure you eat breakfast when you return. It kick-starts your metabolism for the day and provides you with the needed energy to stay alert and focused.
Make sure to wear your weightlifting belt to protect your lower back when doing overhead pressing exercises or other exercises that puts pressure on your lower back.
Don't go overboard when paying for running shoes, but do make sure you get a pair that is comfortable on your feet to help prevent knee, back, hip and ankle problems.
