Experts say that the key to looking fit is 80% diet and 20% exercise. In fact, dieting is so important to your fitness goals that experts have even shown how difficult it can be to out train a bad diet. While these findings mostly pertain to people losing weight and toning muscle, other research suggests that a poor diet can also hinder your progress when building strength and muscle.
To successfully diet, an almost guaranteed way is to plan and count the amount of calories you eat each day. For people looking to lose weight, finding the total amount of calories you burnt each day (maintenance calories + calories burnt in exercises) and subtracting that number by 300 to 500, will result in weight loss. Whereas people looking to gain strength and muscle would instead eat 300 to 500 more calories each day while performing resistance exercises.
Thorin Klosowski from Life Hack says that “depending on your goals, certain workouts are better than others. Since your muscles and body react differently to different workouts, it’s important to come up with your goal first, and then chose the workout”. By this point in the article you should already know your goal, so it’s time to find an effective way to achieve it.
Best Type Of Exercises For Weight Loss & Toning Muscle
Based on research the best way to lose weight and tone muscle is by performing strengthening exercises in a High-Intensity Interval Training (HIIT) program. In fact, studies have shown HIIT to not only raise the body’s metabolism significantly more than traditional cardio but also HIIT keeps the metabolism running high for a greater amount of time (over the next 24 hours after the exercise).
Experts believe the best way to tone your body with HIIT is by performing strengthening exercises with a high amount of reps and a low amount of weight. Exercises like deadlifts, pull-ups and squats are just some of the best strengthening exercises that can help you tone muscle and lose weight.
Best Type Of Exercises For Building Strength & Muscle
It doesn’t matter what your vision of a champion’s body is, your workout routine should mostly be made up of compound exercises along with a smaller amount of isolated exercises. The science behind this statement is simple, not only does compound exercises help develop more muscles and optimize the amount of time spent in the gym for results, it has also been shown to be the best type of exercise to stimulate the natural release of anabolic hormones. To build strength experts recommend a low amount of repetitions coupled with a high amount of weight. Any workout routine that uses 5 reps / 5 sets to 8 reps / 3 sets are seen to be beneficial.