Burning fat and building muscle simultaneously can be a daunting task, but it is certainly not impossible. In fact, it is possible to achieve both goals, as long as you have the right approach. But, what is this approach? Here are some of the key principles that you need to bear in mind to eliminate fat and gain muscles.
Strength training is a must
Anyone who wants to build muscle should remember that strength training is a must. You need to challenge your muscles for stimulating growth, which involves the use of resistance bands and lifting weights. During strength training exercises, the body will automatically rebuild and repair muscle tissue, which improves their strength and adds definition.
When you want to burn fat and build muscle simultaneously, it is best to engage in compound exercises that target several muscle groups simultaneously. These include squats, rows, bench presses and deadlifts. As opposed to isolation workouts, such as triceps extensions and bicep curls, these exercises require more physical effort and burn additional calories. Furthermore, they also give a boost to the growth hormone production, which promotes muscle growth.
Focus on cardiovascular exercise
When you want to burn fat, you need to engage in cardiovascular exercise. These are activities that increase your breathing rate and heart rate, such as swimming, cycling and running. You can burn calories through cardio, which creates a calorie deficit needed for burning fat. But, you should ensure that you do not do too much cardio because it could prevent muscle growth. Two to three cardio sessions a week, each about 30 minutes is enough.
Maintain a balanced diet
You cannot build muscle and reduce fat without a balanced diet. You have to consume more calories than burning them when you want to build muscle, while the opposite is true for burning fat. In order to achieve both these milestones at the same time, your diet should include moderate carbohydrates, more proteins and fat consumption should be low.
Consuming a good amount of protein is a must because they are essential for muscle growth. Eggs, fish, poultry, lean meat and dairy are good sources, while legumes, tempeh and tofu are plant-based sources. Carbs, on the other hand, give you energy for workouts. Complex carbs like fruits and vegetables and whole grains are better than refined grains and sugar.
Fats are also a must for ensuring good health, but healthy fats like those found in fatty fish, avocados, seeds and nuts are best.
Get plenty of rest
You need rest for shedding fat and building muscle because your body requires time to recuperate. During exercise, your muscle fibers develop microscopic tears and the muscle tissue can build and repair when you rest, which can make them stronger. You need to sleep at least seven hours a day and give at least one day of rest between workouts to every muscle group in order to avoid damage.
Bear in mind that shedding fat and building muscles is a long-term process, so you also need to be consistent to see results.
