Gain Muscle and Lose Fat

get muscle lose fat

How To Get Muscle And Lose Fat Simultaniously

Is there seriously a way to gain muscle and lose fat at the same time? A simple way to answer this is to say yes it is, but it is not an easy task what so ever. In order to both gain muscle and lose fat at the same time, the diet is the main concern. Of course working out, hitting the gym hard, rest and sleep are important as well, but a well formed diet is the key to fat loss and muscle gains.

It is very difficult for your body to do these two things at once. It is either efficient at gaining muscle (with a little bit of excess fat), or losing fat (with a little bit of muscle loss in the process). To do both tasks, your diet should consist of enough protein to keep your body in an anobolic state, while keeping excess carbs and fats to a controlled minimum. Your body needs to have enough calories from protein, carbohydrates, and fats in order to repair muscles to gain lean muscle mass, but also low enough to burn excess fat.

A good ratio to follow for protein/carbs/fat is 40% protein, 30% carbs, and 30% fats. Remember 1 gram of protein is 4 calories, 1 gram of carbohydrates is 4 calories, but 1 gram of fat is 8 calories. A general calculation for daily calories for this type of goal to gain muscle and lose fat is (weight x 10). For example if I am 170lbs, I would do 170×10=1700 calories daily. 40% of these calories should be protein, 30% carbs, and 30% fat. This is ideal for a goal to gain muscle and lose fat.

Along with a good 3-5 day a week workout routine consisting of freeweights, machines, and cable exercices, it is very important to do cardio as well. A good workout to follow for this type of goal is one of my favourites : 12 Week Mass Workout. Research has shown that the best time to do cardio is either in the morning (before eating), or immediately after the workout. This allows your body to go straight into its fat reserves and use that fat to fuel your cardio workout. This is an excellent way to lose fat while gaining muscle.

HIIT (High Intensity Interval Training) is also an excellent form of cardio which really speeds up the fat burning process. Of course a good stack of supplements will also help. A good whey protein, fish oils, and fat burners will help speed up the process as well. Click here to check out our review of some of the top fat burners out right now : fat burners for men.

Remember though, the most important part is diet. If you are eating too much, you will still make gains in muscle but will not lose the fat. If you are eating too little, you will lose fat but will not gain muscle. There is a fine line to follow to gain muscle and lose fat, and you have to read how your body adjusts to your workout routine, diet, and rest needs.


One Response to “Gain Muscle and Lose Fat”

  1. amir

    it was so useful . tnx

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