Build Muscle Lose Fat

2 September, 2009 No Comment

Losing fat and building muscle at the same time sounds like a paradox but it is an achievable goal. You can lose fat and gain muscle. You need the three components of a good workout program the workout, the diet and your rest periods.

To lose fat you need to burn more calories than you consume. One pound equals 3500 calories. To lose a pound in a week you would need to eat 500 calories less a day. As you weight train, you will build muscle, which will burn fat more efficiently.

Some people believe you should lose the fat before you begin weight training but that is not necessarily the case. Start training and reduce your caloric intake and you will build muscle, do not pay attention to the scales remember muscle weighs more than fat.

Go on a low fat, low calorie diet. Make sure the diet is rich with fruits, vegetables, whole grains, lean proteins, and mono-saturated fats. Eat a wide variety of foods so you do not become bored.

If you can, estimate how many calories you are eating at the weight you are at now to figure out how many you should eat to lose. There are also calculations you can use which include your BMR (Basal metabolic Rate) or your BMI (Body Mass Index).

You want to improve your fat to muscle ratio and increase your metabolism. You should weight train at a fast pace with moderate weights and short rest periods between sets and exercises. You should also include an aerobic activity at least three times a week. Aerobics burn fat.

Allow enough rest between workouts. You need to rest at least 24 hours between weight training sessions. An ideal workout for someone who wants to lose fat and build muscle would be to do weight training three days a week, aerobics three days a week and take one day off.

You can lose fat and build muscle if you follow this simple plan. In eight to twelve weeks, you will notice substantial changes in your body. You will have lost body fat and gained lean muscle mass.

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