Lose Weight and Build Muscle – 4 Tips

Most people believe it is impossible to lose weight while gaining muscle at the same time. This belief is not wrong, but just not clear how it could be possible. For starters, to gain weight one must consume an excess of calories; on the other hand, to lose weight you must reduce the total number of calories you consume. So how is it possible to do both? Read these tips to help you accomplish it;

Do Cardio

Although this is fairly obvious to anyone wanting to lose weight, it is the type and duration that makes the difference. There is standard “slow” cardio, which is done for maybe 45 minutes at a time; and then there is HIIT (high intensity interval training), done for 30 minutes max. The difference with these two types being that the HIIT type expends more calories while limiting protein breakdown, while the slow type may be more geared to a gradual mainly weight loss pattern. So if losing fat and gaining weight are your goals, HIIT seems better suited for you.

Weight training

You must do this if you require your body to take on a new look. Endless cardio won’t reveal your “hidden” body; actually you will look like one of the many skinny-fat guys around. The reason for this is because cardio is an activity that quite often results in both fat and muscle breakdown. So if you really want to change the way you look, strength training must be done to give the body a reason to change.

Nutrition

Nutrition is basically the make or break factor when it comes to achieving this double feat. Every time we eat, hormonal signals are released which dictate if we gain muscle, fat or lose weight. The nutrition plan that seems most geared to the goals in focus here work around cycling carbohydrate and fat intake, while keeping protein levels reasonably high. It appears that the body makes best use of carbohydrates to incorporate in muscle glycogen when taken around the workout; some before and about three times following the workout.  During these high-carbohydrates meals, fat should be minimized. It is a good rule of thumb to state that fat and carbohydrates should not be consumed in large quantities together, this is a recipe for weight gain.

Wise Use of Supplements

Many natural thermogenics exist; including green tea extract, ginseng and even the use of Chia seeds. These supplements can give you that small push to increase your metabolism and shift into a recomposition state.

Above all, be realistic; don’t expect to gain large amounts of muscle while simultaneously losing excessive fat, expect to do a little bit of both. After all, no vehicle ever got anywhere with its wheels spinning in the opposite directions.

 

John has been a personal trainer for over 3 years. He enjoys writing about bodybuilding, supplements, and natural remedies. His favorite website is Remedy Tip.

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