It is virtually impossible to build muscle and lose fat in tandem.
No one who understands how the muscle building process works will disagree with me unless they are trying to sell you something. Allow me to explain this process.
Muscle growth results from protein synthesis, a process that requires a surplus of calories beyond your basic sustenance. This excess has to be obtained by eating more calories than you need. The thing is, the protein synthesis process cannot make use of all the excess calories you consume and some invariably end up as fat.
When you train with weights and eat an amount of food the results in caloric excess you therefore gain some muscle and some fat. You can reduce the amount of fat gained by being selective in your food choices but you cannot eliminate it entirely while gaining muscle. Reserve this for the trimming phase after you have bulked up sufficiently.
The good thing about bulking up and building muscle is that it also increases your Basal Metabollic Rate. This is the rate at which you burn calories while you are at rest. With more muscle you will end up burning more fat with less effort even while at rest.
Once you have bulked up now it is time for the fat burning or trimming phase. During this phase reduce your food intake and do lots of cardio vascular exercise. When you do this the body is forced to tap into its fat reservoir as a source of energy and you end up burning fat.
Your other concern during this phase is protecting the muscle tissue you worked so hard to build. You can do this by making sure that your cardio exercises are not too taxing on the body i.e. Don’t let the body have to break down muscle for energy. My personal preference is about 20 minutes of medium intensity work on the treadmill or Stairmaster every other day. Also don’t stop training with weights but keep this at the maintenance level.
Something that might help is a supplement known as a catalyst. Taken about fifteen minutes before your cardio it protects muscle tissue during strenuous physical activity.
In short, to get the muscular and lean perfectly sculpted body first bulk up and only then burn fat.
Some tips that will be of help to you are:
1) Stick to an accurate caloric surplus.
Don’t go overboard in calorie consumption. It takes roughly twenty percent more calories than your need for weight maintenance.
2. Watch what you eat
Consume a diet rich in complex carbohydrates, lean proteins and unsaturated fats. Skip junk foods full of useless calories as these only lead to fat. To make this plan sustainable also have one ‘off day’ every week when you can eat whatever you want.
3. Perform a little cardio during bulk up phase
Do some light cardio exercises even during the mass building phase. I suggest twice a week for no more than twenty minutes. This further reduces the amount of fat you pack on.
In ending, repeat after me again. You cannot gain muscle and burn fat at the same time. Follow the process detailed above and you will get an incredible physique!
By Don Demarco is a fitness coach and writer. Claim your FREE Muscle Building Course Also learn how to get sleeve ripping arms here Men’s Workout Huge Biceps
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