Guidelines To Build Muscle Then Lose Fat

• Tweet

• Tweet

When  a personal trainer first asks a new gym attendee what their goals are, they most often hear replies such as: "Build muscle lose fat",  "build muscle then lose", "burn fat build muscle", "build muscle and burn fat". So it seems that most people want to build muscle mass and also at the same time decrease their waistline and body fat percentage. In this article I ask is it possible to do this or is it just a myth sold to you by marketing gurus and slick advertisements?

Is it really possible to increase muscle mass and lose fat simultaneously?

The answer is a resounding 'yes' although it is only possible with a good deal of discipline, calorie counting and with a fair amount of difficulty! To build muscle mass you have to eat more calories than you use up throughout each day leaving a decent amount left to build muscle but not so many that they get stored as fat tissue. Without excess calories you will not build muscle, with too many excess calories you may build muscle but also add some extra body fat as you do so. The thing you have to do is to take on board enough calories so that you are able to increase you muscle mass but not so many that you build fat tissue. There are

If you wish to avoid adding fat at the same time as building muscle then you really have to work out your exact calorie requirements and then stick to them. to work out your calorie requirements then use the following simple equation that provides an approximate answer:

Find out your body weight and you percentage body fat e.g. 200 pounds with 10% body fat.

Figure out what your body's lean mass is.g. 200 pounds taking off the 10% body fat leaves 190.

Multiply your lend body mass by 19 e.g. 190 multiplied by 19 equals = 3610

This is then the amount of calories you approximately need to eat to gain muscle mass provided you are doing effective workouts too. However this is just a rough figure but if you consumed 500-1000 more you would maximise your muscle growth but probably pile on some body fat too. This method provides an approximate figure only and it would be rather difficult to track how many calories you are going to eat.

So assuming that you aer unwilling to try the above tricky methods what are the alternatives to build muscle and lose fat fast. The second option comes highly recommended and is what most bodybuilders do. First off you should build muscle then you lose weight. You will hear this also called a bulking phase followed by a cutting phase. This is much easier as in the first phase you simply need to eat a lot and often. So all you need to ensure is that you consume more calories than the above amount. This phase would usually last for 3-6 months after which you will likely have put on a good few kilograms in solid muscle and also a few kilos in body fat too. Now you begin to eat less calories and increase the aerobic workouts so that you use up more calories each day than you consume.

Maintaining your muscle mass and burning off excess calories will thus be the main focus of the newxt few months. So in actuality looking at the results a year later you will have indee have built muscle and burnt fat but you will have achieved this by going through two stages. The final outcome is exactly the same however you will have made your way there a good deal easier by using two distinct steps.

So if you want to build muscle then lose fat, my recommendation is to use two distinct phases. Expert author Tom Venuto has the entire process and more broken down into simple steps for you, read the 'Burn The Fat Feed The Muscle E-book' Review here for more information on how to build muscle then lose fat.

Tagged as: build muscle mass, build muscle then lose, build muscle then lose fat, how to build muscle