How To Lose Fat And Gain Muscle Mass

Many people now know that you have to go through some sort of bulking up phase in order to dramatically increase your muscle bulk. This commonly involves increasing the amount of calories taken on board to much higher levels for 2-4 months. It follows then that each day the body will be producing a net surplus of calories which can then be of use in building muscle mass.

There are three primary areas that you need to focus on if you want to lose bodyfat. They are all equally important and include weight training, cardiovascular exercise and proper nutrition. Without these three things in proper balance you cannot achieve adequate loss of bodyfat. Let’s break these down:

1. Weight training: Weight training will help you build lean muscle mass as well as intensify your metabolism so you can alter your body into a fat burning system. Adding weight training to your fat loss regimen pushes your body to continue to burn calories (thus fat) long after your workouts are over. A fitness professional is highly recommended in order to develop a workout program that will meet your needs.

2. Cardiovascular exercise: Cardiovascular exercises are essential in promoting maximal weight loss as well as turning your system into a bodyfat burning machine.Without this you are only cheating yourself. Research has revealed that combining cardiovascular exercise with weight training causes your body to burn calories more quickly and for longer periods of time than if you only complete one form of exercise.

You really ought to strive for 30 to 45 minutes of cardiovascular exercise at least 5 days a week. A number of experts advocate that you do cardio in the morning when you initially wake up. Your body will burn fat since there is no food in your system at that time. If you can’t do cardio in the morning then certainly work it in at a different time during the day.

3. Nutrition: This aspect is crucial if you want to know know how to lose fat gain muscle. You ought to strive to eat a high protein diet (1 gram of protein per 1 pound of bodyweight) per day. A high protein diet has several benefits. It allows you to burn extra fat, reduces water retention, makes you less hungry and raises your metabolism. Foods high in protein include: Beef, chicken, turkey, fish, and eggs.

You also need to minimize the amount of “bad” carbs which include foods made with white flour or processed flour). Stick with foods made with wheat or whole grain products but focus more on fibrous carbs such as vegetables for your carb intake. Most importantly, avoid foods high in saturated fat. These include butter, processed foods, junk (fast) foods, cooking oils, etc. These are limited lists.

Practicing these tips to lose body fat are essential if you want to lose weight, bodyfat and gain a lean, muscular appearance. Watch your progress weekly by weighing yourself or taking bodyfat measurements. Set a goal to lose 1/2 a pound to a pound per week. As long as you are achieving this keep doing what you’re doing. If you stop losing weight then it’s time to increase your cardio, reduce the amount you are eating or both.

When you work on your body image by dropping the fat and adding muscle mass, you will be able to gain that toned, sleek figure that you want. An added bonus is that you will be healthy, unlike the results from starving yourself or going on an extreme diet.

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