Even though it is hard to build muscle and lose fat at the same time, it is possible with diligence and determination. In order to lose fat and build muscle, you need to change your daily habits and routine.
It is very important for you to eat correctly when trying to build muscle and lose fat. Having the proper diet will give the body proper ingredients for your workout routine. There are several types of foods that will be beneficial when you want to lose fat and build muscle.
1. Your diet should consist of getting enough proteins in the body. Increase protein intake and cut back on the fats and carbohydrates.
2. Eat fat-burning foods. There are certain foods that will help you build muscle, and they will also elevate your heart rate. Foods such as chicken, eggs, lean meat, apples, oranges, fish, yogurt, and spicy foods are low in calories and fat, but are high in the proteins and vitamins that are needed to build muscle.
3. Eat more often. Do not skip meals or decrease your eating habits. That will only slow your metabolism. It is better to eat smaller meals during the day. In addition, you could eat healthy snacks in between meals so that you are not hungry. Your body will store up calories if it is not getting enough between meals, so eating in between meals will avoid this.
4. There are also a few foods that you want to be sure to avoid because they have a lot of calories and not much nutritional value.
- Fast food
30 minutes before your workout, you should have 10 to 20 grams of protein. You might try a protein bar or shake before exercising. This will prepare the body for the workout.
You need to consume fewer calories than you burn each day. The number of calories that you should consume to build muscle and burn fat will vary among individuals.
Your caloric intake should be increased by 15 to 20 percent above what it takes to keep your body’s current weight. If you are currently eating enough, do not increase the calories; rather alter them to include proteins and high fiber carbs.
There are calorie intake calculators online in which you can enter your body weight and body fat. It will then tell you how much calories that you should put into your body.
It might be wise to obtain a gym membership or hire a personal trainer. Jot down some areas of your body that you want to build up.
Your weightlifting routine should point to each specific muscle group that you wish to develop. Lifting weights will help you simultaneously lose weight and build muscle.
Weight lifting exercises that build muscle include:
- Leg squats
- Leg press
- Calf raises
- Bicep curls
- Bench press
Create a Cardiovascular Routine
Cardiovascular exercises will help you burn fat. There are certain cardiovascular exercises that will be very beneficial for burning fat:
These exercises will increase your heart rate and burn fat. You do not need to spend hours doing cardiovascular routines. 20 minute sessions 2 or 3 times a week will be sufficient.
Develop a Workout Schedule
You do not only need to come up with a workout schedule, but also stick to it. Decide which days you will do cardiovascular exercises and which days to do weightlifting. Each week, you will need to make sure that you rest at least one or two days. You do not want to over exert yourself.
It is important to keep a balance of both cardio and strength training exercises. Doing too much cardio and not enough strength training can damage your muscle mass, and doing too much strength training can hurt your fat loss.
It is best to alternate days because your muscles will have time to rest and relax between workouts. Therefore, do muscle-building exercises one day and fat-building exercises another day.
Over exertion will only cause your body more stress. You need to get an ample amount of sleep, so your body can recover from your workouts. Sleep and rest gives your body time to recuperate from all of the exercising.
Get a chart and monitor your progress. Then you can know exactly how much you have accomplished.
Building muscle and burning fat coincide, and you will begin to notice results within just a few days of beginning your workout routine. Be motivated and set goals. Building muscle and burning fat is within reach if you just follow your ideal workout routine.