These are four very different priorities. If you want two or more of the above, you should probably pick one and focus on that. You can always change priorities later.
Losing weight means you want the number on the scale to go down. This means you will lose a combination of muscle and fat. If you’re 20 or more pounds overweight, this is a sensible goal to have. You probably already know what you need to do: Eat less and exercise more. The issue here tends to be willpower.
Gaining muscle generally requires you to eat an excess of calories and lift heavy weights. In the process, you will probably gain some fat. When you are focused on gaining muscle, don’t worry about being “toned” or “cut”. Worry about adding weight to your exercises every week, and eating enough food (especially protein) to support muscle growth. If your weights aren’t getting heavier, you’re probably not eating enough.
Losing fat, not muscle is tricky. You must create a calorie deficit but at the same time, keep your protein intake high, and continue weight training. Focus on HIIT instead of steady state cardio, and don’t go overboard. If your calorie deficit is too large, your body might respond by releasing cortisol and storing more fat. Slow and steady wins the race here.
To stay the way you are, calculate your maintenance calories and eat those, every day. If you want to maintain your muscles, weight train a few times a week. Use cardio to meet your maintenance caloric goal. This is your “happy place” and where you should try to be most of the time. For some people this is the hardest goal; sometimes getting in shape is easier than staying in shape.
Source: physicalphoenix
I didn’t want to go to the gym yesterday so I went for a run instead. It was a long walk with short intervals of running to be more precise, but you know what? It felt awesome, during and after. I understand know why so many people like to run!
I’m feeling very tired today, especially because I went to the gym and worked out harder. But yeah, I’m very happy. To get fit was the best decision I have ever made.
Have a lovely evening you all <3
So I went to the gym yesterday to do jump classes as I usually do. In the middle of the second music I started to feel tired, but I kept going. Then I started to feel nauseous and my vision blacked a little bit. I stopped immediately. I rested a little and tried to continue but I still felt sick. I went home and when my mother returned from work she took my blood pressure and it was ridiculously low.
Now she’s making me eat salty food and told me to stay home for the day. I will do it because I don’t want to faint or something. Damn blood pressure.
