Build muscle and lose fat at the same time. It sounds so simple, right? Why shouldn’t we be able to do it? Well, some people say it’s a fool’s errand. Others say you need to follow “special” forms of dieting and training. Others still say it takes steroids. They’re all wrong.
Building muscle and losing fat simultaneously, isn’t beyond the power of us mere natties. It’s doable, and it doesn’t require esoteric knowledge, fancy or newfangled methodologies, or drugs. There’s a catch, though. You may or may not be able to do it, depending on your body composition, training experience, and more.
So, in this article, I’m going to help you understand how body re-composition works and exactly what to do to build muscle and lose fat at the same time.
How To Lose Fat And Build Muscle At The Same Time?
The short answer is “nutrient timing” can help you lose fat and build muscle over the course of a few months, but I still strongly recommend having the primary goal of either losing fat, or building muscle NOT both equally. I also want to emphasize that pursuing a fat loss phase, or a muscle building phase is far superior to maximize your results.
Nutrient timing is determined by (1) when you eat, (2) how much you eat, and (3) what you eat that together affect how your body responds. There are different schools of thought regarding nutrient timing and some nutrient timing plans can get so tedious and complicated that you would have to quit your day job to follow them.
Here are five ways to build muscle and burn fat—inside and outside the gym.
Don’t be the person in the gym who checks your phone between every set, breaking any intensity you could have established. Instead, work in a focused, continuous manner that stimulates muscle growth and fat burning. Leave the phone at home or in a locker. Instead of resting between three sets of the same exercise, consider alternating an upper body pull (such as pull-ups) with an upper body push (pushups) or a lower-body push (squats). That way you keep yourself moving.
Eating small meals more often regulates blood sugar, promotes muscle mass, and eliminates mood swings and overeating. The key is to plan ahead to make sure you have something healthy on hand and if you’re on the go, at least aim for something healthy such as nuts, seeds, dried fruit, energy bars, or a ready-to-drink protein beverage.
To get faster, head to a track or soccer field, and alternate 400-meter runs (at 80 percent effort) with 400-meter walks. Do a light half-mile run before and after four intervals. Already a runner? Lengthen the intervals to a half-mile or go by time (3 minutes on, 3 minutes off).
Your body is a phenomenal compensator, adapting to the most punishing of workouts quickly. That’s why it’s important to mix things up, not only in the weight room but outside as well. If you’re a gym rat, take things outside at least once a week. Head to your local park and do a routine of pushups, dips, Burpees, and pull-ups. If you’re near a beach, do the routine in the sand for an added degree of difficulty. You’ll challenge your body from different angles, break the monotony of the gym, and breathe some fresh air.
It’s difficult to build muscle and burn fat without adequate sleep—seven hours a night, preferably eight. Sleep is when most of your hormones, such as growth hormone and testosterone, are released. Fatigue, on the other hand, undermines your ability to eat right and train hard, thus raising your level of body fat. When you’re exhausted, your brain doesn’t know whether it’s sleep-deprived or starving for glucose, so it naturally craves sugar, which is what causes late-night cravings when you’re tired. Without adequate sleep, you’re sabotaging your efforts to build muscle and burn fat.
As we arrive at the end of this blog, I wish you a good fortune in your muscle building journey. And if you’re looking for a way to achieve your desirable result in each gym session, please give supplements a try. Sometimes we’re just not aware of how hard we can really push, do yourself a favour and invest yourself in a session with pre workout supplements & post workout supplements to find out your actual strength.
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