Build Muscle and Burn Fat - Get the Best of Both Worlds
If you have tried to build muscle and burn fat at the same time you know how frustrating it can be.
But can it really be done? Can you gain lean mass and lose body fat at the same time? The reason why most people say you can't do both is that they equate fat loss to weight loss.
The two are different.
How? You can lose weight in a number of ways mainly, 1) by losing lean mass or muscle, 2) by losing water and 3) by losing fat.
You can also lose weight by a combination of any of the above three ways.
When you lose or burn fat, you lose just that; fat.
Of course between the two, losing fat or losing weight, losing fat is the healthier choice.
So, how can you build muscle and burn fat at the same time? By first giving priority to muscle building.
This means through weights training.
High intensity muscle building workouts naturally burn calories and fat faster.
This is not to say that cardiovascular exercises should take a second seat.
Cardiovascular exercises, or cardio as it is often called, done right after a weights training workout also help burn off excess fat or at least keep it at bay.
In order to get maximum effect one should do a minimum of 20 minutes cardio after weights training.
Different body types require different approaches on this.
If you have super fast metabolism you probably need very little cardio - in your case cardio may negatively impact muscle gain.
You may also need a good quality weight-gain supplement.
If you have poor metabolism you might need 30 minutes or more of cardio workout.
Either way, cardio has positive effect on your muscle building efforts as it keeps your heart in good shape and helps speed up recovery time between sets when lifting weights.
If you do cardio regularly, you will find that you need less time to recover before hitting the next set.
This in turn helps kick up training intensity.
To build muscle you should aim at gradually increasing the weights you lift with each workout.
Just make sure to maintain proper form.
Also, use more free weights than machines.
Of course, nothing will work if you don't eat right.
In order to build muscle and burn fat you should eat a small healthy meal at least once every three of your waking hours.
Some meals can be replaced with a good quality protein shake.
And don't forget to keep hydrated by drinking lots of water throughout the day.
But can it really be done? Can you gain lean mass and lose body fat at the same time? The reason why most people say you can't do both is that they equate fat loss to weight loss.
The two are different.
How? You can lose weight in a number of ways mainly, 1) by losing lean mass or muscle, 2) by losing water and 3) by losing fat.
You can also lose weight by a combination of any of the above three ways.
When you lose or burn fat, you lose just that; fat.
Of course between the two, losing fat or losing weight, losing fat is the healthier choice.
So, how can you build muscle and burn fat at the same time? By first giving priority to muscle building.
This means through weights training.
High intensity muscle building workouts naturally burn calories and fat faster.
This is not to say that cardiovascular exercises should take a second seat.
Cardiovascular exercises, or cardio as it is often called, done right after a weights training workout also help burn off excess fat or at least keep it at bay.
In order to get maximum effect one should do a minimum of 20 minutes cardio after weights training.
Different body types require different approaches on this.
If you have super fast metabolism you probably need very little cardio - in your case cardio may negatively impact muscle gain.
You may also need a good quality weight-gain supplement.
If you have poor metabolism you might need 30 minutes or more of cardio workout.
Either way, cardio has positive effect on your muscle building efforts as it keeps your heart in good shape and helps speed up recovery time between sets when lifting weights.
If you do cardio regularly, you will find that you need less time to recover before hitting the next set.
This in turn helps kick up training intensity.
To build muscle you should aim at gradually increasing the weights you lift with each workout.
Just make sure to maintain proper form.
Also, use more free weights than machines.
Of course, nothing will work if you don't eat right.
In order to build muscle and burn fat you should eat a small healthy meal at least once every three of your waking hours.
Some meals can be replaced with a good quality protein shake.
And don't forget to keep hydrated by drinking lots of water throughout the day.
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