Can You Really Burn Fat And Build Muscle? | |
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Everyone wants to knows How can you burn fat and build muscle? Can it even be done? Sure it can! Not only do I know this because of the science, but also because I have been in your position. When I was training for a figure show, my diet and weight training program were both designed with the main goal of burn off fat and build more muscle! I needed to be lean and show off great definition. Is it easy? Unfortunately no. It isn't easy at all. It is hard work, filled with strict weight lifting programs and a lot of dedication. But it can be done and I will give you a few tips on how. First off if you are new to weight lifting don't expect to see huge muscle gains immediately. Science shows that it takes up to 12 weeks for visible muscle growth. But keep in mind, even if you don't see bigger muscles it doesn't mean they arenOt forming. These things take time. At the same time, you will see some pretty rapid weight loss. This is the good news done properly and to a T you will see fat start to melt away pretty quickly. So now that I have your attention, lets get started. 1. Hypertrophy weight training. Training has to be intense and heavy. If you are new to weight lifting I suggest waiting a few months to really load on the weight until you feel comfortable with proper form and principles.
When I say intense, I mean heavy weight, low reps and lots of sets. To build muscle you have to put them under enough stress to have to repair and build more. But don't worry the help of an online personal trainer can help with your muscle building workouts to help get your body to its max. 2. Food is vital. I know you are trying to lose weight and that is why eating 4-6 times per day is so important. This keeps the metabolism charged and burning calories all day.
When it comes to food options protein is key! Research shows that a diet high in protein will help burn off fat! But keep it to lean proteins such as chicken, turkey, fish, etc. Vegetables of course are your friends.
Now comes the hard part of the diet avoid foods that spike blood sugar and promote fat storage. These include most carbs but not all. Carbohydrates should be limited and depending on your starting point will change from person to person. For me, during my 12 week training I stuck to 60-80 g of carbohydrates per day. It is best to talk with a sports nutritionist prior if you have questions or concerns.
This isn't the Adkin's, we don't want to avoid them all together, you still need carbs as part of a healthy diet however but lowering the intake you will experience faster fat loss.
Write it all down. Track everything! This will help to see your progress and keep you going.
But that means no: candy, ice cream, cakes, white bread, pasta, fruit juices, etc. Just read the back of the panel of some of this stuff and you will see why. 3. Write down all the details from your workouts and diet. Pick up a little spiral notebook from the store and track everything from the exercises you performed, to the weight, reps, sets, and even how you felt! This way you can try a push yourself a little further the next time you workout. It is all about progression!
Write down your food and the times you eat. This gets you on a regular cycle of eating and helps to ensure you are eating clean and eating what you should be eating. Just donOt cheat yourself, if you eat a Mrs. FieldOs Cookie, write it. For everything write down protein and carbohydrates to ensure you are taking in enough or not too much. Ok, so these are the 3 basic principles to burning fat and gaining muscle. No one said it was easy, if it were we would all have great physiques. But with the right exercise mindset and determination you can do it. Also keep in mind that itOs ok to have one cheat item per week. But try to limit to just one.
Good luck! You can build the body you want and deserve. Taylor Ryan is a NASM Certified Personal Trainer and the head trainer of http://www.theartofweightlifting.com. For your free fitness report, online training workouts, advice and much more check out the weight lifting site today! |
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