Many men nowadays are looking to have bulging biceps, a broad chest, ripped shoulders and abs that look sculpted from clay. Unfortunately what they want to look like and what they do look like are often miles apart.
If you're like these men, you are probably wondering how to lose body fat and build muscle. In most cases experts will tell you that you have to choose between either losing body fat or building muscle, because you can't do both at the same time.
The Logic Behind This Argument:
In order to lose fat, you need to lower your calorie intake and in order to build muscle you need to increase your intake of calories. Therefore, how could it be possible to build muscle and lose fat at the same time?
It is in fact possible, despite what theses so called experts would have you believe. Although, the level to which you can achieve both goals at the same time is dependent on a number of factors including your current condition, metabolic rate, diet and exercise program.
You will not be able to achieve either of your goals unless you stick to a good diet and exercise regularly and appropriately. Most people believe that cardio equals weight loss. Even though cardio is good, alone it will not be effective in losing fat beyond a certain point or helping you to build muscle. Therefore if your goal is to lose fat and build muscle you will need more than just regular cardio.
The Proven Approach
A proper combination of strength and interval training is the most effective way to lose fat from your body and build muscle.
Many people will tell you that strength training is the best way to build muscle, the fact is that in actuality it can help you to lose your excess body fat at the same time.
Strength training will activate your muscles but it will also increase your bodies calorie burning ability for up to 12 hours after you workout, making it an effective method of exercise to build muscle and lose fat at the same time.
Squats, dips, bench press, dead lifts and overhead presses are very effective exercises when it comes to developing all-round strength while also increasing your levels of growth hormone which will help you to burn fat quickly.
Interval training is the fitness worlds best kept secret.
Most people doing cardio tend to move at the same pace the entire time, whereas interval training requires you to vary the pace of your workout.
Mix together fast sprints and slow jogging to achieve the maximum benefits and watch as you lose fat faster than ever before.
The most effective manner of muscle building and losing fat is to perform both strength training and interval training on alternate days and sticking to a good, solid nutritional plan. This way you will be able to gain muscle and lose fat.
A lot of people think that dieting and binge dieting techniques will lead them to an eating disorder. But, when we speak about diets in the real sense of the word, we mean nutrition. IT is important, because without the proper diet, it is almost impossible to achieve the fitness goals you are after.
It may seem like antiquated sentiment, but you are what you eat. If you eat unhealthy, fatty foods, you will be an unhealthy fatty. In order to build muscle and lose fat you will need to track your diet.
Eat six small meals a day and drink plenty of water in order to keep your body hydrated and avoid foods that have high levels of saturated fat. Instead shoot for a diet that is rich in protein, complex carbohydrates and essential fatty acid such as omega 3,6 and 9 so that you can maximize your workout, lose fat and gain muscle.
If you can avoid eating the wrong kinds of food, and stick to a solid weight training program combined with interval training you will be able to gain muscle and lose fat.
For more information on how to lose body fat and gain muscle you can enroll in my free mini course covering all the vital components including: sample routines, nutrition, supplementation, intensity, rest and recovery and much more.
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