Many people believe that it is impossible to lose fat and build muscle at the same time. In reality, they are all wrong. There are techniques, involving certain diet choices and workout routines, that can have you losing fat fast while also building muscle mass at an accelerated pace.
You do not have to choose fat loss or muscle gain, you can have both at the same time. Just read on to find out how to lose weight and gain muscle fast and without harming your health.
Avoiding Calorie Deficits
Many weight loss diets recommend that people trying to lose weight should consume less calories than they need, so that they have a daily calorie deficit, which the body will have to address by burning up the excess fat in the body.
This concept is great, if losing weight is your only concern. However, if you are also trying to build or at least retain muscle mass, it is not a good idea. This is why.
A calorie deficit also impairs protein biosynthesis, the process through which the body converts the protein you eat into muscle cells. Protein biosynthesis relies heavily on insulin, which only rises when the body has to process carbs. Failing to consume enough carbs means low insulin levels, which means that the body will not be able to turn the protein you consume into muscle mass.
Consequently, no matter how much protein you consume, it will not help you because it will not turn into muscle. In fact, low insulin has been shown to accelerate the process of protein breakdown, which means your muscles could start wasting away as well.
Use of Intermittent Dieting
The diet is the go to diet for people who want to lose fat and gain muscle at the same time. The muscle gaining aspect will of course require some workout time on your part. An intermittent diet puts your body in a situation where it is forced to use up the excess fat in the body to support its metabolic process due to the prolonged fasting that comes with it.
Furthermore, the intake of large amounts of food within a short span of time, ideally after doing your weight training exercises, gives your body all the energy and nutrients it requires to build new muscle mass. The Renegade Diet PDF by top trainer Jason Ferruggia is an excellent guide to implementing intermittent fasting for fat loss and muscle gain.
Using Dietary Supplements
Currently, there are numerous supplements available for people who want to lose weight as well as those who want to gain muscle. There are natural supplements that will actually provide you with both health benefits at once. For instance, testosterone supplements raise testosterone levels in your body, stimulating muscle growth and also reducing the percentage of body fat.
You can also use other supplements that specifically target a specific fitness goal, for instance weight loss. If you looking to lose fat, not muscle, you can use a muscle building supplement as well. This way you can kill two birds with one stone, so to speak.
For instance, creatine supplements will help you build muscle, even when you experience a calorie deficit. You can use creatine together with an effective fat loss supplement. That way, the fat will go away but the muscle will not.
Do Both Cardio Workouts and Strength Training
Pounding the treadmill for hours every week as your only workout will definitely help you lose fat, but it will not help you gain any muscle. In fact, you will end up losing significant amount of muscle mass. Therefore, doing excessive cardio should be avoided if you intend to gain muscle while also losing the fat.
You also have to make strength training part of your workout routine, so that your body creates muscle even as the excess fat melts away. For cardio, you should opt for high intensity training rather than steady-state cardio, since the former will burn more fat. High intensity interval training also preserves more muscle mass than other forms of cardio.
How to Lose Belly Fat and Gain Muscle
You can lose belly fat and gain muscle simultaneously through weight training. Weight training has been shown to burn excessive fat, especially around your belly. Of course, lifting weights also helps you to add muscle mass. Consequently, lifting weights will give you both the benefits of muscle gain and loss of excessive belly fat.
Additionally to accelerate the loss of fat in your belly, you also have to stay away from unhealthy foods such as highly processed foods, which not only contain many dangerous fats but also lower your testosterone levels, and by extension, your inherent abilities to burn off excess fat.
To lose fat in general, as well as around the belly, you have to do some cardio workouts. You should also note that some exercises, which are great for building abs muscles, are not very effective in burning belly fat, for instance, sit ups, crunches and so forth. Some common cardio workouts that burn a lot of calories and fat include cycling, running, swimming, and so forth.
Done at right intensities and with enough consistency, you will be rid of your belly fat and most of the excess fat in your body in no time.
Above are a number or proven methods to help you lose weight and gain muscle fast through natural and safe means. Losing the fat while keeping the muscle requires a delicate balance many people do not think is possible, but it is easier than you think.
The Renegade Diet is a simple, yet effective, nutritional program that makes the process of losing fat whilst simultaneously bulking up uncomplicated and achievable. You will learn how to use healthy and tasty whole foods to your advantage without having to cut out the foods you really enjoy. The diet plan also teaches an effective way to incorporate intermittent fasting into your life and educates you about why intermittent dieting can make such a big different to your body sculpting efforts. If you are dreaming of having wash-board abs where you are currently storing a spare tyre, The Renegade Diet is definitely worth a look! ⇒ Check it out here. ⇐