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Posts Tagged ‘build muscle then lose fat’

When  a personal trainer first asks a new gym attendee what their goals are, they most often hear replies such as: “Build muscle lose fat”,  “build muscle then lose“, “burn fat build muscle”, ”build muscle and burn fat”. So it seems that most people want to get bigger muscles but also reduce their waistline and lose fat. In this article I ask is it really possible to achieve this or is it just a myth sold to you by food supplements and slick advertising agencies?

Is it really possible to increase muscle mass and lose fat simultaneously?

The short answer is ‘yes’ however not without a great deal of difficulty, calculating calories and discipline but it can be done! In order to build muscle you have to consume extra calories than you burn off during each day leaving you with plenty left to actually build muscle with but not so many as to cause them to be stored as fat. Without excess calories you will not build muscle, with too many excess calories you may build muscle but also add some extra body fat as you do so. The trick is too eat just enough calories to build muscle but not enough so that you put on fat. There are

If you wish to avoid adding fat at the same time as building muscle then you really have to work out your exact calorie requirements and then stick to them. to work out your calorie requirements then use the following simple equation that provides an approximate answer:

Find out your body weight and you percentage body fat e.g. 200 pounds at 10% body fat.

Workout your body’s lean mass.g. 200 pounds taking off the 10% body fat leaves 190.

Multiply your lend body mass by 19 e.g. 190 multiplied by 19 equals = 3610

This is then the amount of calories you approximately need to eat to gain muscle mass provided you are doing effective workouts too. Whilst this is a rough figure if you consumed 500-1000 more calories then you would certainly increase your muscle gains and put on some body fat. This figure is an approximate figure and it would also be challenging to remember and workout exactly how many calories you were eating each day.

So I am assuming the you do not relish the prospect of trying to master the tricky process just outlined and are perhaps wandering if there are any easier alternatives. Well the two step option is the most highly recommended and it is what most bodybuilders do. First thing you need to do is build muscle then lose weight. You will hear this also called a bulking phase followed by a cutting phase. This is a whole lot easier a in this first phase you can simply consume as much high quality food as you like, eat lots and often. Therefore all you need to do really is to take on board more calories than the above total. This phase typically lasts for 3-6 months after this time you should have put on quite few kilos in muscle mass and also probably a few in body fat as well. Now you begin to eat less calories and increase the aerobic workouts so that you use up more calories each day than you consume.

during these few montsh you will be able to focus on burning off the excess fat accumulated and maintaing your muscle mass. So looking at results of a years plan such as this you will have increased your muscle mass and also lost fat but you will have achieved this in teo distinct stages. The final long term outcome is the same only you will have gotten there in two seperate distinct steps.

If your aim is to build muscle then lose fat I highly recommend you do so in two distinct stages, build muscle then lose fat. Expert author Tom Venuto has the entire process and more broken down into simple steps for you, read the ‘Burn The Fat Feed The Muscle E-book’ Review here for more information on how to build muscle then lose fat.