There are two types of fats:
- Good Fat
- Bad Fat
Good fat is the brown fat, while the bad fat is white. I will cover what each does later.
In normal process, getting rid of fat is accomplished through exercise that burns a lot of calories. Cardio is a great example. You can run bike swim and play sports. To lose body fat you should dedicate 3-5 days per week for cardio lasting 30-60 minutes per session. The more you go the quicker you’ll lose the fat. While you can lose 1-2 pounds per week building muscle to take the place of fat is a much slower process. Read more about Guidelines for Cardiovascular Training.
Short of taking steroids there’s no way you can gain as much muscle as the fat you’re losing. Muscle grows at a very slow pace but with proper exercise you can gain a significant amount. Muscles grow when you stimulate them. When you lift weights at a gym the muscle becomes damaged and when you rest it’s rebuilt and becomes stronger than before. Doing this over a long period of time will make you stronger and give you bigger muscles.
To build muscles in the quickest amount of time dedicate 2-4 days per week for a strength training routine. You can do a total body workout or focus on one or two muscle groups. Read more about Guidelines for Resistance (Strength) Training.
Remember that turning fat into muscle is a long term goal. Even thought it’s a 2 step process you don’t need to accomplish one step to move onto the next. Losing fat and gaining muscle can be a simultaneous activities meaning one part of your workout should be geared towards losing fat and the next for gaining muscle. You won’t see the desired results overnight but you should begin to notice a difference in your body fairly quickly.
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