Professional Health Blog

“How can I build muscle AND lose fat at the same time?”

Achieving both of these goals at the same time is difficult but not impossible. In order to build muscle, you must consume more calories than you burn, and in order to lose fat you must consume less calories than you burn.

Obviously you can’t have both a caloric surplus and a caloric deficit going on at the same time because it creates a conflict. The best approach is to focus on building size for a period of time, and then focus on burning off excess fat for a period of time.

Once you have build a solid muscle size, burning fat becomes much easier. The more muscle that you build, the faster your metabolism will become. Once you’ve built your body to a size you are happy with, than you can follow the steps below to burn the excess fat that you gained while maintaining the muscle mass you’ve developed.

Perform 3-5 cardio workouts per week.

It’s very important that you perform the right type of cardio workouts. Avoid the traditional long cardio workout because these sessions are highly catabolic to your muscle tissue and do not have a significant impact on your resting metabolism.

Instead you should focus on performing shorter, more intense cardio sessions. These sessions will minimize the breakdown of muscle tissue while maximizing fat burning when you are at rest. The key thing to remember is that fat burning process takes place while you are at rest and not due to the actual calories burned during the session.

Perform 15 minutes of high intensity cardio and focus on increasing the intensity in each successive workout by either traveling a farther distance or increasing the resistance on the machine.

Lower your caloric intake.

If you want to burn fat, than you need to consume less calories than you burn. Create a caloric deficit by lowering your calories and gradually burning fat over time. Eat frequently with 5-7 small meals per day, and decrease the actual volume of each meal to lower the total caloric intake.

Increase your water intake.

Increase water intake keeps your muscle hydrated at all times and will keep your metabolism at peak rates.

Here are a few other quick fat loss tips…

Increase your vegetable intake.
Increase your consumption of low-fat dairy foods.
Always eat breakfast within 30 minutes of waking.
Consume a large portion of your daily calories in the few hours following a workout.
Increase your meal frequency.

http://muscle-gain-truth.blogspot.com/2007/04/melt-away-excess-body-fat-and-leave.html

Best regards,

Travis Liu