How To Burn Fat Gain Muscle
With summer fast approaching, many people are looking for ways to burn fat gain muscle and get into great shape without spending all spring slaving away in the gym! With the thought of walking along the beach (or around the swimming pool) with your shirt off fresh in your mind, you have no doubt experienced the panic.
If this describes your current situation, relax. there’s still plenty of time to get into great shape…but you’ve got to kick it into gear right now to acomplish all of your fat loss muscle gain goals befor summer arives!
If your goals are to burn fat gain muscle and get your body into beach ready condition, there are really only a few thing that you must do to make it happen quickly. Simply follow along with the step by step fat loss muscle gain plan outlined below and before you know it, you will be ready to hit the beach with the confidence that only a musclular chiseled body can provide.
Burn Fat Gain Muscle By Sticking To The Basics
1.) Increase your chances of Burning fat and gaining muscle by paying attention to what you eat and when you eat it!
If you are looking to burn fat gain muscle and get into shape quickly, you must begin to eat the right types of muscle building foods at the right times. You should aim to eat a minimum of 1 gram of protein per pound of body weight per day. This is enough protein to ensure lean muscle gain, yet not so much that it becomes a chore to get it down on a daily basis.
Adjust your carbohydrate intake to somewhere around 2.5 x your current body weight. Regardless of what the popular media has to say about consuming carbohydrates, they are essential to your fat loss muscle gain nutrition plan and they serve as your body’s main source of energy throughout the day. Simply put, you will not gain muscle burn fat or feel very good if you cut carbs out of your diet completely.
Dietary fat is also an important part of any well rounded muscle gain fat loss plan. If you neglect to eat any fat in hopes that you will burn more fat get that thought out of your mind! It is simply not true. One thing that you will notice if you completely eliminate fat from your diet is a flattening of your muscles and an aloof groggy feeling most of the time. fat is critical to is If your goals are to burn fat gain muscle, target somewhere around 30 – 40 grams of fat. The best types of fat to consume here are healthier non animal fats. Flax seed oil, olive oil and cold water fish ( like salmon) are the best sources of naturally occurring healthy fats.
Eat a meal every 2.5 – 3 hours throughout the day for a total of 5 -6 meals. Eating smaller more frequent meals has a two fold benefit if you want to burn fat and build muscle. The first benefit lies in the fact that the more frequently you eat, the more you rev up your fat burning metabolism. The second benefit to eating smaller more frequent meals is that you will be feeding your growing muscles ample amounts of nutrients in a steady stream throughout the day. This allows your msucles to utilize more of the muscle building nutrients that they need in a more efficient manner.
Each of your fat burning muscle building meals should consist of carbohydrate, protein and fat and a good dose of water. No exception! Make it a priority to follow sound fat burning muscle building nutrition principles. The fact of the matter is that nutrition alone will account for up to as much as 80 – 90% of your fat burning muscle building progress!
Make sure to drink ample amounts of water throughout the day. Drinking 1 gallon of pure, clean water throughout the day should be enough for most people to help the fat loss muscle gain process along.
2.) Ignite your body’s natural muscle gain fat loss potential by stimulating muscle growth with short duration, but intense free weight workouts.
Structure your workouts to help you burn fat gain muscle by limiting them to only 20 minutes each. While I know that this may sound like bodybuilding heresy, if you plan your workouts right, this is all you will need to get ensure continued muscle growth and fat loss.
The idea behind 20 minute free weight training sessions is that they force you to focus your time in the gym more efficiently. If you go in knowing that you have only 20 minutes to get your training done, you hit the gym with a new sense of intensity and focus that is impossible to maintain for a 2 hour workout session. The other indirect benefit to this type of structure is that each intensely trained body part gets to rest and recover for a complete week after it is trained.
Here is how to structure you 20 minute free weight training sessions for maximum fat loss muscle gain benefit:
- Train only 1 body part each workout
- Train each body part only 1 time each week
- Begin each training session with a complete warm-up. You warm up should consist of 4 sets of the first compound exercise that you are performing for your training session.
- Each muscle gain workout should consist of 3-4 work sets of a multi-joint compound exercise followed by 2-3 sets of either another compound exercise or a single joint isolation exercise.
- Each work set should target 4-8 repetitions. You should be using a weight that allows for no more than 8 repetitions per set…but you must be able to complete a minimum of 4 reps with decent weight lifting form.
- Rest for 2-3 minutes between each set. This is enough time to allow your muscles to fully recover for the next set.
Immediately following your muscle building training session, make it a habit to consume a well balanced nutritious meal consisting of complex and simple carbohydrates mixed with at least 40 grams of high quality lean muscle building protein (hydrolyzed whey protein works great for this!) and 10 – 30 grams of healthy dietary fats like flaxseed or olive oils.
Most competitive bodybuilders make their post workout meals the largest most nutritious meals of the day. Use your post workout meal as an opportunity to feed your muscles before the muscle building recovery process begins.
3.) Ramp up your body’s natural fat burning furnace with High Intensity Interval Training (H.I.I.T.T.).
In order to burn fat gain muscle and maintain your cardiovascular health, it is important to perform some type of consistent cardiovascular or aerobic exercise. While moderate intensity long duration cardio like jogging, biking and walking is a good option for maintaining your cardiovascular health, it can be detrimental to your muscle gain goals. The best solution to this problem is to perform regular bouts of (10 – 20 minutes in duration) high intensity interval training a few days a week.
H.I.I.T. describes a method of performing cardiovascular workouts by incrementally increasing and decreasing the intensity every few minutes throughout a complete 20 minute training session. This allows you to perform shorter more intense intervals during your aerobic workout without having to maintain the intensity for a long period of time. This style of limiting your intensity to predefined intervals is more conducive to muscle growth than long duration bouts of aerobic exercise. The best part is that if performed correctly, you will get the full fat loss benefit typically associated with regular cardiovascular exercise.
For those of of you who want to burn fat gain muscle quickly, I recommend a minimum of 3 – 20 minute H.I.I.T. workouts each week. Either schedule your cardio workouts to fall in between your free weight training sessions (opposite weight training days) or perform your cardio after you have completed your weight training workouts.
There’s no doubt that in order to burn fat gain muscle and get into great shape, you will definitely need to put in your fair share of hard work! The bottom line is that there are no easy short cuts that will allow you to burn fat gain muscle in record time without risking your health in the process. While it takes some time and patience to gain muscle mass and burn fat, there’s not doubt in my mind that the results are well worth the perseverance and effort!
Simply follow along with these bodybuilding principles and implement each of these fat loss muscle gain tips into your daily routine. After a few weeks of consistently eating right, training intelligently and performing your cardio, you should begin to notice some impressive fat loss and lean muscle gain results.
As with anything in life, keep your eyes on the goal of building a new more muscular body and slimmer waistline and get back to work on your bodybuilding diet and free weight training. After applying these simple bodybuilding tips religiously for a few months…chances are you’ll be amazed at the fat loss muscle gain transformation!
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