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How To Build Muscle And Lose Fat Simultaneously

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Can you build muscle and lose weight at the same time? You can if you're a complete beginner, or maybe you've very high testosterone levels. Throughout us climax a little more of the challenge. But it can be done if you are using a nutritional strategy called carb cycling.

A finish To Bulking And Cutting

The standard method to develop a large muscular physique would be to spend a sizable portion of the year 'bulking'. This involves eating a huge amount of food and training heavy to be able to put on as much mass as you possibly can. Unfortunately however the majority of the weight you put on will usually be fat.

You would then go into the 'cutting' phase, in which you would greatly reduce the amount you eat in order to melt away all of the extra fat you had placed on throughout the bulking phase. Again however this usually proves to be very inefficient, because you will usually lose many of the muscle you put onto too.

So over the course of a year the particular quantity of muscle gained would be quite small.

Enter Carb Cycling

The reply to this is to complete both at the same time. That's you'd possess some days where you would eat a large calorie excess, with many different carbs. These could be your training days. And on your off days you'd cut back the calories and the carbs, and do some cardio to facilitate maximum fat burning.

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This would mean your training days are geared toward providing the calorie excess necessary to build muscle. Carbs are kept high in order to spike insulin, that is required for efficient protein synthesis. Fats are kept low to prevent gaining excess fat. Protein needs to be high too, as this provides the primary foundations of muscle tissues.

Your off days however provides a calorie deficit to be able to burn up fat. Carbs are kept low to keep insulin low, as insulin also promotes fat cell function. Your intake of healthy fats could be increased, as in the lack of insulin these is going to be employed for energy (in addition to numerous other functions in the body), instead of being stored as body fat. Protein continues to be kept relatively high. And you ought to eat lots of green vegetables too.

Lift heavy in your training days and your workouts short - a maximum of an hour, but 45 minutes is much better. In your off days perform some low intensity cardio, such as hill walking. You can do this up to 3 times each week to increase body fat burning effect.

You might perform a short session of HIIT on your training days if you want to melt away much more fat (and if you are able to recover from rid of it enough). This would be done after your weight training workout, no more than twice each week.

It effects everyone differently however, and that we all have different goals, so you can adjust the exact way you incorporate the above mentioned principles based on your personal needs.

But by using carb cycling in this manner you will have no further need for bulking and cutting. You can build muscle, lose weight and develop a lean body all simultaneously.
 

Posted Jul 06, 2012 at 1:49pm

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