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What Can I Do To Build Muscle And Burn Fat?

September 25, 2009

The aim of a large portion of people new to weight training is to try and both build muscle mass and lose fat. If you ask a newbie what their goals are they will often say burn fat and build muscle. here we are going to discuss whether this is actually feasible or not.

So, can people actually build muscle mass and lose body fat?

Well, yes is the answer to that one. However there is a but and it is because it is a very difficult thing to do. In order to burn the fat and build muscle you will have to be very careful calculating the amount of calories that you are going to eat and then sticking to that amount.

Why should we do that? The reasons behine why we ought to do that is because if you want to build muscle mass and not put on fat you have to take on board just enough calories to support muscle growth but not so many that you will have a surplus of excess calories that will become stored as fat tissue.

Can I find out what the number of calories to do that is?

yes you may although bear in mind that these calculations are based on assumptions from data based on the general population. this means that they are often not that accurate a most people do not conform to the norm, particularly in terms of the speed of their bodies metabolism which greatly affects the amount of calories you need to consume. You can type into goole ‘ Katch-McArdle muscle building nutrition formula’ if you want to work this out.

Is there a more effective way than this?

Yes, a far easier method to build muscle and burn fat is to break it down into a two step process. this means you would train for 3-6 months bulking up and concentrating solely on increasing muscle mass and not concerning yourself to much about putting on excess fat. This is then followed by another 3-6 months of ripping or losing excess body fat.

This method is far easier as gaining muscle and losing weight are essentially opposites so by targeting just one of these goals at a time it is better, faster and overall an easier way to build muscle and burn fat. This is one of the best weight gain tips around.

Whilst you may still wish to work out how many calories you should be eating as a minimum you requirement to build muscle up you do not have to worry about going over this amount thus making it easier to achieve. If you consume to few an amount of calories then you will reduce your bodyfat but you will not be able to support any muscle growth therefore a two stage process is far more reliable.

When all is said and done you can adopt either method and get the same results however most experienced weight trainers will recommend the two step approach as it is the simplest and most straight forward to get fast results with. One excellent program entitled burn the fat feed the muscle can be found here which guides you through the entire above process.

2 Comments leave one →
  1. December 30, 2009 7:50 pm

    Is there any express diet that you could endorse for somebody that is 220 and 6’4? I’ve got a tough time losing weight as well .


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