This is one of the most controversial topics in the field of health and fitness with some people saying that it cannot be achieved while others claim that it is not possible and one need to do it in phases called a bulking phase and a cutting phase. So can losing weight and gaining muscle at the same time possible?
This is one of the most controversial topics in the field of health and fitness with some people saying that it cannot be achieved while others claim that it is not possible and one need to do it in phases called a bulking phase and a cutting phase. So can losing weight and gaining muscle at the same time possible? The answer is yes, it is very much possible as many researchers have found but it is very hard and requires a determined and dedicated person because you need to strike a balance between bulking or gaining more calories and cutting or losing calories. Since in order to gain a muscle, the body needs food coupled with less strenuous activities while losing fat demands less calories intake and more tiresome cardiovascular activities like exercises. However it is not possible to loose maximum fat and gain maximum muscles, on the other hand it may bring compromising results on either side. The following simple steps are meant to aid you to start losing fat and gaining muscle:
Set your goal and write it down on how much specific body fat you want to loose as this will give you a reason to work out and continuing with the program even when you don't feel like doing it.
Drink a lot of water-the importance of drinking water cannot be over emphasized especially in losing fat and in fitness training. This is because water increases the metabolism of fat, washes away excess toxins reduces cravings for food, reduces chance of overeating and reduced water weight. Aim for a gallon or more in a day; however you must be willing to bear using the bathroom more often.
Change the kind of foods that you use-it is paramount that you cut out on all junk foods, sugars and processed foods and substitute them with whole foods such as fibrous carbohydrates, lean protein sources and clean fats.
Eat 5 to 6 small meals or more in a day which consist of high proteins which builds muscle, moderate carbohydrates which fuel the body and low fat which provide energy and protection. This is significant as it aids the body in metabolizing more efficiently and burns calories quicker as opposed to taking a large meal once or twice which slows metabolism or skipping meals which causes the body to store fat since it perceives that it may lack again, this is a defense mechanism of the body and you may end up increasing more weight rather than losing. Take approximately 50 percent of proteins, 40 percent of carbohydrates and 10 percent of fats or as it is commonly known the 50-40-10 rule.
Perform intensive 20 to 30 minutes long cardiovascular exercises approximately 3 to 4 times a week this causes an increase in the metabolism rate and this result in burning of calories then and for the rest of the day. This is done by warming for five minutes and doing 20 minutes at a high intensity rate and finally slowing for the last five minutes. A cardio can be done swimming, walking, running, on a treadmill, on a stair-master, on a recumbent bike, on a roller-blade or anything available that can help you do intensive tedious exercise.
Complete intensive weight training sessions 3 to 4 times in a week, each weight training session may consist of dumbbell chest press, dumbbell shoulder press, seated row or one arm row, pull-up or pull-down, squat, dead lift and incline crunch and can last for 60 to 90 minutes. Weight training strengthens existing muscles and also add more lean muscle tissue that handles demands on the muscle in the future.
Track how you are progressing by taking fat measurements weekly using a fat caliper, taking pictures of your self every 4 weeks, taking blood tests to check your health improvements and finally using a weight scale once in a week as this will give you the motivation you need to go all the way.
There you have it, those are the steps that you require to loose fat and gain those very desired muscles, the controversy whether it can or it cannot be done will remain to be a controversy if you do not do it all you have to do is to believe in yourself, make up your mind and start and prove that it can be done, hope the information will be helpful to you and good luck as you achieve health and fitness that you require.
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