Burn Fat And Gain Muscle At The Same Time?
Almost all of the bodybuilders out there want the same thing- massive and well-defined muscles.
Your goal is to get big and shredded, so it’s only natural to think that you need to burn fat and gain muscle at the same time.
With visions of getting this “ideal body”, people eagerly dive into their programs headfirst. They want to see results fast, while putting in a minimal amount of work. Almost everyone wants greater bulk, but without any extra body fat.
Let me explain something….
There is no way that you can add a large amount of muscle to your body in a small amount of time without gaining some extra body fat.
You have to understand that this is just how it works and if you really plan to add bulk to your frame, you’d better embrace this concept.
To promote protein synthesis that leads to muscle gains, you have to consume a surplus of calories. Unfortunately, your body can’t put 100% of your caloric surplus towards muscle growth. Ultimately, there will always be an amount of caloric excess that will add to your body fat, making it impossible to burn fat and gain muscle simultaneously.
You should start off by focusing on increasing muscle volume, then focus on losing body fat, if you are serious about making dramatic changes to your body in a short period of time – do not bother trying to burn fat and gain muscle at the same time.
Increasing your muscle mass significantly boosts your body’s basal metabolic rate, so getting rid of your body fat will be much easier after you’ve gained some additional size. That’s why the smartest method is to start with a bulking phase and take it from there. In the end, you’ll find burning fat to be simpler once you build up your muscles, since you can’t burn fat and gain muscle at the same time.
If you think about what we’ve covered so far, your goal when going through a bulking phase is easy: go for as much muscle size as you can get while minimizing body fat gains. Putting your focus on trying to lose body fat while bulking up won’t work, so your goal should be to try and gain as little as possible.
This is easily accomplished in 3 key ways….
1) Stick to an accurate caloric surplus.
Work towards a program of “optimal nutrition” instead of looking for a quick-fix “super nutrition” program. Keep in mind that although you need a surplus of calories to fuel muscle growth, it’s not just about eating as much as you feel like; taking in more calories than you need to build muscle tissue will simply cause you to get fat.
In general, the caloric surplus you need to help support muscle growth is 15-20% more than the calories that you need to stay at your current weight. It will not help muscle growth if go any higher than this range when consuming your calories.
2) Pay attention to the actual food sources you’re consuming.
Focus on getting your nutrients from the following big three: lean, high quality proteins, natural high fiber carbohydrates, and healthy, unsaturated fats.
Instead of just chowing down on everything in sight, focus on eating lean protein sources, maintaining a carbohydrate intake of good carbs to level out your blood sugar, and avoid large amounts of saturated fats.
As long as you stick to this diet, you don’t have to be worried about figuring out how to burn fat and gain muscle at the same time because you are already limiting the amount of body fat that you’ll add on.
3) Throw in a moderate amount of cardio.
Implementing 2-3 cardio sessions during your workout week can add to your body’s ability to lower fat gains during a bulking cycle. Longer duration cardio workouts have been known to cause muscle loss, so you should add only 10-20 minutes of high intensity/low duration cardio to your routine.
Once you’ve achieved your personal muscle size goal, feel free to shift over into a fat loss cycle to focus on maintaining your muscle size while losing fat.
One thing to remember when bulking up is that gaining some body fat is unavoidable—the trick is to minimize it instead of making a misguided attempt to burn fat and gain muscle at the same time.
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