There are many ways how to gain muscle and lose fat, but it will take dedication to ensure that you’re able to do both at the same time. Most people who are simply aiming to shed pounds of fat will take a low-calorie diet and combine it with a lot of cardiovascular exercise. On the other side of the spectrum, people serious about gaining muscle mass will generally stick to a high-calorie diet and spend the majority of their workout time with weight training. In order to accomplish both goals at the same time you need to find a level of diet and exercise which provides an adequate balance.
The Right Way to Eat
The first factor you need to consider when planning how to gain muscle and lose fat is what dietary menu you should follow. Firstly, it is important to reduce your intake of unhealthy fat (a little bit of unsaturated fat is needed by your body every day for normal processes). You will want to stick with a diet which is high in protein and low – moderate in carbohydrates. Make sure that you are not consuming more calories than you are able to successfully convert into muscle. Too little of a caloric intake will cause you to not reach your goals of building muscle while too many calories will cause your body to store the extra as fat. You need to take your whole fitness plan into consideration to build the appropriate diet. Certified nutritionists can be integral in developing an eating plan which is personalized to you, your size and your goals.
Lift Heavy & Increase Cardio
In the gym you are going to need to combine a sufficient level of cardio with weight training. While most bodybuilders do not spend much time on the treadmill, cardiovascular exercise is extremely important to speeding up your metabolic rate in order to burn off the excess fat that your body is storing. In addition to your cardio routines, you will need to include sufficient weight training routines in order to break down your muscles and allow them to rebuild themselves with all of the protein that you are consuming in your diet.
If you are just beginning to get your body into shape, you should try to work out 3 – 4 days a week using a structured program like the Muscle Maximizer. Giving your body time to rest between workouts is important because it gives your muscles time to heal and rebuild themselves before being pushed again. As you become more accustomed to your exercise routine, try to make it to the gym 5 days a week. One of the most important ways how to gain muscle and lose fat is to make sure you make cardio part of your daily workout, but work on building muscle in different parts of your body each day. This allows your muscle groups time to heal and repair the tissue while not preventing you from being able to work out regularly. Many people also find that assigning different days to different body sections keeps your workouts from becoming “boring and regular”.
Don’t Blow It
One last thing that needs to be noted is that however you split up your days working out (some people prefer to exercise Monday – Friday, while others like to do three days, take a day break, work out for two days and then take another day off), pay attention to your caloric intake on your days off. If you’re regularly consuming 3000 calories when you work out, you should cut that down on your “off days” as you will not need that much protein or carbs in your diet. Too much excess on those days will cause your body to store the extra which in turn will be counterproductive to your goals and slow your progress.
- License: Image author owned
- License: Image author owned
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