1. Testing
- Testosterone plays a crucial role in muscle regeneration, aids in muscle building, and helps regulate energy levels in the body.
- Thyroid hormones, such as thyroxine (T4) and triiodothyronine (T3), play a crucial role in regulating metabolism and energy production in the body. They influence various physiological processes, including heart rate, body temperature, and overall energy expenditure.
- Cortisol is often referred to as the stress hormone. It plays a role in regulating metabolism, reducing inflammation, and controlling blood sugar levels. However, chronically elevated cortisol levels can lead to negative health effects, including impaired immune function and weight gain.
- Growth hormone stimulates growth, cell reproduction, and regeneration. It is essential for the growth and development of bones and tissues, particularly during childhood and adolescence. Additionally, it plays a role in maintaining organs and tissues throughout life.
- Insulin is a hormone that regulates blood sugar levels by facilitating the uptake of glucose into cells. It is produced by the pancreas and helps maintain balanced blood sugar, supporting energy production and storage in the body. Insulin plays a crucial role in preventing hyperglycemia (high blood sugar) and promoting overall metabolic health.
2. Strength Training
To Burn-fat and changing body composition you need to Incorporate strength training into your fitness routine. Resistance training helps your body to target fat tissue by converting them into muscles- By building more muscle mass you’re increasing your calories burn at rest and also having more muscle mass allows your body to control the hormone insulin which is responsible for increase in our fatty tissue.
Aim for 3 days a week of strength training- As a personal trainer with a decade of experience I would recommend 3-day split.
- Day 1: push and pull (chest and back)
- Day 2: lower body
- Day 3: push and pull/core: shoulder and back.
3. Cardio
When aiming to burn fat and maintain muscle mass, steady-state cardio is likely your best choice. It enables your body to utilise fat for energy, especially when focusing on zones 1 and 2 during cardio. Working out harder burns more calories, but these primarily come from carbs. Opting for light exercise over a more extended period is crucial as burning fat requires both oxygen and time.
Strive for 1-2 cardio sessions each week, whether it’s an incline walk on the treadmill, cycling, or swimming. Keeping your heart rate between 130-150 bpm is key to burning fat and enhancing overall health.
4. Understanding Nutrition: Protein, Carbs, and Fats
- Protein: Essential for muscle building. Aim for lean protein sources like fish, beef, chicken, chickpeas, and lamb. Your intake should be double your body weight in kilograms – for example, 160 grams per day if you weigh 80kg.
- Carbohydrates: There are two main types – complex carbs (whole grains) and simple carbs (sugars). For lean muscle building, focus on complex carbs for workout fuel and muscle recovery. Simple carbs are important too, particularly pre-workout for replenishing muscle glycogen stores. Portion control is important when consuming carbs, hand full is enough for your plate.
- Fats: Crucial for hormone regulation and production. The three main types are monounsaturated fats (like olive oil, avocados, and olives), polyunsaturated fats (in moderation, such as sunflower oil), and saturated fats (also in moderation, like beef and coconut oil). For lean muscle, prioritise monounsaturated fats.
5. Change in Habits
- It’s okay to enjoy a drink now and then, but moderation is key. Try to limit alcohol intake to once a week and keep it to a maximum of two drinks to avoid empty calories.
- Befriend nature, get into the mindset of going for walks, walking is probably the best form of exercise you can do.
- Drink more water and avoid sugary drinks, water does more your body than sugar does
- Make exercise as part of your daily or weekly most do’s, its for your mental wellbeing.
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