3 Tips To Gain Muscle Burn Fat
By Sean Nalewanyj
||Sean Nalewanyj is a natural bodybuilding expert and best-selling fitness author committed to providing effective, research-based advice for building muscle, burning fat and gaining strength. Sean is the creator of the "No Fail System" bodybuilding program and president of EliteImpact Labs.
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Most people that begin weight training only want two things: massive muscles and great definition.
In order to get shredded and huge, you've probably designed a program to gain muscle and burn fat at the same time.
Most people dream about the "perfect body", and jump headfirst into the workouts as a result. It's shocking to watch so many people look for immediate results while taking every shortcut they can find. They want the rewards without actually having to do the work. Most people want to gain muscle, but want to do so without adding body fat.
Please pay attention to this…
It is impossible to substantially increase the amount of muscle mass on your body quickly without gaining some body fat at the same time.
You must learn to handle this, because this is only way that you can gain lots of muscle quickly.
In order to activate protein synthesis and build muscle, you must create a caloric surplus. You have to keep in mind that the body cannot direct every additional calorie towards muscle growth. Some portion of these extra calories will be stored as fat, which is why it's physiologically impossible to gain muscle and burn fat simultaneously.
First start out by expanding your muscle mass and then worry about burning body fat instead of attempting to gain muscle and burn fat at the same time.
Your muscles directly influence your body's basal metabolic rate, so you will be able to more efficiently burn fat once you gain substantial muscle mass. This is why it's best to first work on gaining muscle tissue. Once you gain muscle mass, it will be so much easier to burn fat, so you should use this method opposed to trying to gain muscle and burn fat simultaneously.
In reviewing the points discussed so far, it's obvious what you want to accomplish during your bulking stage: gain as much muscle mass as you can while limiting body fat gains. Don't try to do too much too soon. It's impossible to avoid gaining body fat, so you should worry about just limiting how much fat you gain.
You can do this with three techniques…
1) Don't go crazy with your caloric surplus.
You will never locate "super nutrition", but you can find "optimal nutrition". You must create a caloric surplus to stimulate muscle growth, but you must use discretion with what you eat or you will end up gaining lots of body fat.
It is generally accepted that you should create a caloric surplus of about 15-20% more calories than you need to maintain your current weight. This is the optimal amount of calories to stimulate muscle growth, so do not exceed this amount as those extra calories will not further promote muscle growth.
2) Eat food that promote muscle growth.
When devising your diet, include carbs that are unprocessed and rich in fiber, healthy fats that promote good health, and lean, high quality proteins.
Control what you consume-eat lean proteins and slowly metabolized carbohydrates that won't spike your blood sugar levels. You must avoid consumption of unsaturated fats in high quantities.
With this diet you can control how much body fat you gain during your bulking phase. This way, you won't need to stress over ways to gain muscle and burn fat at the same time.
3) Use moderate cardio.
During your bulking phase, adding 2 or 3 sessions of cardio a week can help to control how much body fat you gain. We're referring to high intensity and low duration cardio sessions that should take no more than 10-20 minutes to finish. Unlike longer duration cardio, these short sessions will not burn muscle.
Once you gained the level of muscle that you want, you can adjust your program so that you will burn body fat without affecting your muscle development.
You will never be successful if you try to gain muscle and burn fat all at once. You only need to keep in mind that you must gain some body fat while building muscle, but you can control how much fat you gain.
To get your complete, fully structured muscle building program that will help you build a ripped, muscular new body in as little as 12 weeks, click below to watch this free video presentation...
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