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When a personal trainer first asks a new gym attendee what their goals are, they most often hear replies such as: "Build muscle lose fat", "build muscle then lose", "burn fat build muscle", "build muscle and burn fat". So, it would seem to be that nearly all people would prefer to get bigger muscle s and also simultaneously reduce their percentage body fat. In this article I ask is it possible to do this or is it just a myth sold to you by marketing gurus and slick advertisements?
Is it really possible to increase muscle mass and lose fat simultaneously?
The answer is a resounding 'yes' although it is only possible with a good deal of discipline, calorie counting and with a fair amount of difficulty! To build muscle you need to take on excess calories than you work off throughout each leaving enough left to build muscle but not so much that they get stored as fat. If you don't consume excess calories then you you won't build muscle for sure, with too many extra calories then you may grow some muscle but you will of course add body fat tissue at the same time. The secret is to consume sufficient calories to build muscle mass but not enough so that fat is built. There are
If you wish to avoid adding fat at the same time as building muscle then you really have to work out your exact calorie requirements and then stick to them. to work out your calorie requirements then use the following simple equation that provides an approximate answer:
Find out your body weight and you percentage body fat e.g. 200 pounds with 10% body fat.
Workout your body's lean mass.g. 200 pounds taking off the 10% body fat leaves 190.
Take your lean body mass and multiply it by 19 e.g. 190 multiplied by 19 equals = 3610
This is then the amount of calories you approximately need to eat to gain muscle mass provided you are doing effective workouts too. However this is just a rough figure but if you consumed 500-1000 more you would maximise your muscle growth but probably pile on some body fat too. this number of course is only an approximate figure and it would be difficult to track the number of calories you consume in a day anyway.
So assuming that you aer unwilling to try the above tricky methods what are the alternatives to build muscle and lose fat fast. Well the two step option is the most highly recommended and it is what most bodybuilders do. First thing you need to do is build muscle then lose weight. You will hear this also called a bulking phase followed by a cutting phase. This is much easier as in the first phase you simply need to eat a lot and often. All you have to do is make sure you are eating more than the figure above. This bulking phase which should last 3-6 months will see you put on a few kilos in body fat but mainly you will gain muscle mass. This is when you start to consume much fewer calories and also ramp up the cardio-vascular training sessions so that you work off more calories per day than you intake.
This will lead to loss of body fat and over the course of a few months you can maintain the muscle mass and just lose the body fat. So in actuality looking at the results a year later you will have indee have built muscle and burnt fat but you will have achieved this by going through two stages. The final outcome is exactly the same however you will have made your way there a good deal easier by using two distinct steps.
Therefore if your goal is indeed to build muscle and burn fat then I suggest that try to do so in two stages, build muscle then lose fat. Expert author Tom Venuto has the entire process and more broken down into simple steps for you, read the 'Burn The Fat Feed The Muscle E-book' Review here for more information on how to build muscle then lose fat.
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