HOW TO STRIP FAT AND GAIN MUSCLE

 

A common misconception is that you can hit the gym, pile up the weight and create the body you want. You'll need to combine healthy eating with fat-burning aerobic exercise and muscle-building strength training to get solid, lasting results.

 

Here are steps to Stripping that unwanted fat and revealing the smooth, hard muscle mass underneath.

 

 

 

• Ditch liquid calories that come from soda, alcohol, specialty coffees, energy drinks and sugary juices. Replace with water and fresh fruit juices.
 
• Eat nutrient dense foods which are high in vitamins, minerals and antioxidants without the added fat, calories and sugar. These food sources are plentiful in Nigeria and include corn, beef, leafy vegetables and tubers.
 
• Eat a lot of protein,
 
• Build muscle with strength-training two to four times a week. You can focus on two or three muscle groups per day or alternate between upper body and lower body workouts. Let your muscles rest for at least 48 hours before training the same muscle group to avoid injury.
 
• Use weights that challenge your body for muscle growth. You should be using a weight with which you can complete at least six repetitions but no more than 12. If you are not able to tire out your muscles within 90 seconds, increase the amount of weight you are using.
 
• Perform at least 150 minutes of cardio exercise each week. Split this time up over several days a week. You can work at a moderate pace for longer periods of time.