By: build muscle
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|Friday, 1-Apr-2011 05:37
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I want to loose body fat (of course) but I also want to look great, to have muscular and attractive body. And I want it now, even better I want to have it yesterday! Sounds familiar...?
Majority of people are thinking in this way and it is understandable because it is in our nature to desire the best things for our self's. But how we can loose fat and build muscles in same time? Ignorance on this subject will slow you down or even it can stop your advancement. Purpose of this article is to help you overcome this "phase" and therefore boost your muscle building / fat loose advancement.
How to do it? Simple answer: don't ever try to do it in same time! It is possible but very, very difficult to go for both this goals simultaneously. If you know anybody who claims that as easily achievable at the same time, be sure steroids are included in his story and training method. I honestly hope you do not want destroy your body and health with chemical crap, which is just too stupid and unnecessary. Even if we forget that devastating risk steroid users make, why chasing two goals in same time?
Relax; hundreds and thousands of regular people (just like me and you) have done it, without too much headache. Three to six mounts is more than enough time if you use following advices.
Decide what you want to achieve first. What is the priority for you in this moment? Is it to shape your body with packing new muscles to your figure or to loose that unwanted ugly fat you accumulated this years? Make decision and you will get focus of intention and that will move you fast towards achievements of your goals.
Muscle building and fat loss exercise and diet programs are completely different from each other. Find programs you like and start moving more and more near to bodily shape you want to have. What ever exercise method or system you choose to follow, best is to be sure about its efficiency before you start. You do not want spending time in gym week after week and getting poor results.
If you want best advice from me I would recommend jump on muscle building first. I have my own experience and in my everyday practice I can see many examples which confirm best results when you start with muscle building routines before fat loss. Here is the reason why.
The best way to burn fat is to lift your metabolism rate. Resistance training if done properly is probably one of the best things for doing that. Try and you will see that your metabolism rate increases after only week or two of going trough quality weight lifting program. So, you will build lean muscle on your body and start loosing that fat if you choose this approach. After three, four or maximum six months you will be packed with new muscle tissue and prepared to easily start burning remaining fat from your body. Also, you will be motivated and focused because of results already achieved and that will move you even faster.
Gym becomes kind of useful lab when you start spending time there and whole science of muscle building and fat loose is placed on test right there, in practice before regular people. Our natural muscle building & body shaping is very good place to start and I don't have better advice than this. Check it, use it, do it and enjoy!
So you want to know how to burn fat and build muscle at the same time? Some professionals say it is possible as others say that burning fat and building muscle cannot happen at the same time.
If you want to burn fat and build muscle than you have come to the right place. It is very likely that you can two both. If you want to lose weight in the shortest amount of time then you will need to build muscle using resistance training exercises.
Burning fat and building muscle isn't so much about how to do it, but rather what you need to do to accomplish this. This all can be accomplished with a simple calculation and don't worry even if you failed math you'll still be able to follow along. The theory is based on calories coming in and calorie going out. Most of your fat loss and muscle building diets originated from this principle.
Let's look at the formula on how to burn fat and build muscle;
To find your daily caloric allowance; multiply your body weight (in pounds) by the number 11;
I weight 170 pounds * 11= 1870 calories
I also am very active so I need to add approximately 500 calories on top of that number. Now I need 2,370 Calories to maintain my current body weight; which means I will not gain or lose any weight if I consume 2,370 Calories each day.
Try this formula out with your weight to come up with your caloric daily allowance.
So know that we know how many calories I need and I want to start losing some weight, I would have to reduce the amount of calories I consume on a daily basis. Don't cut your calories to low to fast. And I always suggest working out, so you can burn calories rather than reducing your calorie intake. If you reduce your calories too much you can actually lower your testosterone and you can slow down your metabolism. Which are both vitally important to gaining muscle and burning fat!
Ideally I would cut my calories down by 250 and I would workout daily; Training 3 times a week with resistance and the remaining of the day I would perform some type of cardio. Typically each workout would last 30 minutes or more which on average burns anywhere from 200-500 calories. This all depends on the intensity on your workouts and your cardio sessions. Remember the only way to build muscle and burn fat is to build muscle. So you need to workout.
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In total I aim to reduce my calories by 500 each day. This would amount to 3,500 calories by the end of the week. Science tells us that 3,500 calories equals 1 pound of fat. So I can expect to lose one pound of fat based on this theory.
In order to lose fat you need to eat healthy. You need to eat clean. You should focus mainly on complex carbohydrates, lean protein sources and healthy fats. Divide your feeding times throughout the day. Eat every 2-3 hours and consume anywhere from 5-6 meals. This keeps your bodies fat burning metabolism peaked and the eating frequency protects any muscle from being broken down into energy. After all you want to keep all the muscle you worked hard for.
As I stated above you need to find your caloric daily allowance; than you need to subtract 250 calories from that. Once you know that number you need to divide it up into 5-6 feedings. This will give you the amount of calories you can consume at each meal.
I need 2,370 calories to sustain my current body weight; but we have to minus 250 calories from it, because I want to Burn Fat while I attempt to gain muscle. The remaining reductions of calories are coming from my workout. Which are approximately 250 calories each day! In total I aim to reduce 500 calories each day.
This gives me 2,120 Calories which I then divide by the amount of feedings. In this case I eat 6 times a day; each meal needs to be approximately 350 calories. The meals should include 40% Carbohydrates, 40% Proteins and 20 % Healthy Fats.[/url]
|Thursday, 31-Mar-2011 10:22
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When ephedra was banned, supplement manufacturers turned to other ingredients. One of the most popular
products on the market is Hydroxy-cut, which was also banned recently by the FDA, because of serious
adverse effects, including liver and kidney failure.
Burn Fat And Build Muscle
People buy these supplements because they think that it is the easy way to get their weight under control.
Actually, the easiest way to do that is to eat the right foods and stop listening to the hype.
Diet foods are not better for you. They are still loaded with chemicals, sugars and other additives that
make them taste good. Some of the "health" foods on the market are just as bad.
For good health, we need real foods, as natural as possible. Fruits, vegetables, beans, legumes and whole
grains should be the foundation of your daily diet. They contribute to fat loss, because they are low in
fat, high in nutrient content and fiber. The fiber, alone, is a wonderful thing. It contributes to good
digestion and absorbs some of the fats from the foods that you eat, carrying them out of the body, instead
of storing them.
We need some fats in our diets. They are necessary to produce hormones and cellular membranes. They serve
other purposes, as well. Some nutrients can only be absorbed if fats are also present. Vitamin E is an
example of a fat-soluble nutrient.
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Choosing healthy fats, particularly omega-3s and other polyunsaturated fatty acids will contribute to fat
loss. In particular, they help to get rid of the fats that are circulating in your bloodstream. Research
has shown that increasing your intake of omega-3s reduces your total blood triglycerides, which are fatty
acids bound to glucose.
High triglycerides in the bloodstream are a risk factor for an age-related heart disease called
atherosclerosis or hardening of the arteries. They also increase your risk of age-related eye diseases and
even Alzheimer's. So, it is important to get your blood triglycerides under control. You can do that
naturally, by reducing the amount of fats that you eat, in general, and by eating more omega-3s.
One of the keys to long-term fat loss is building more muscle. A muscular body burns more calories at rest
and resting muscles prefer to burn fats from the bloodstream for energy. You might not notice an immediate
difference on the scale if you start building muscle. But, you should start to notice a difference in the
way that your clothes fit, fairly quickly.
A proper diet for fat loss and muscle gain must be followed to achieve the body you desire. Nutrition
plays an important role in fat loss, muscle gain and weight training. We often try a lot of diet plans
available simply thinking that this might be the best diet. It is imperative to be careful in choosing
diet for fat lose and muscle gain.
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Bodybuilding is developing the body through exercise and diet. Thus, proper diet should be given
importance. The basic principles of nutrition stay the same regardless of your goals, age, sex or physical
condition. The difference however will lie in meal sizes and proportions of macronutrients in meals.
Have 5 or more small to medium-sized meals throughout the day. Drink more than 8 cups of water everyday.
Get at least 25% of daily calories from proteins, 20-40% from carbohydrates and 20-40% calories from fats.
Eat minimally processed and cooked foods, it is best to eat a lot of raw vegetables. Avoid meals that are
heavy in carbohydrates or fats. Also avoid sweets and sugary foods, processed foods, fried foods, junk
foods and alcohol.
Good source for protein are lean meats, fish, cottage cheese and poultry. Most of your carbohydrate intake
should come from fibrous vegetables, fruits, and whole grains. Green veggies such as green beans,
broccoli, and spinach are nearly perfect carb sources.
It is important for an individual who adopts bodybuilding as a lifestyle, the physique improvements being
maintained over a long term. A consistent daily approach will prevent the agony of short-term weight loss
that is usually followed by a quick regain of weight. These things to occur may bring about depression and
feeling of hopelessness. Training and eating like a bodybuilder works, becomes habit-forming and
eventually gives one a real sense of satisfaction and accomplishment.
in the past, scientists did not believe it was possible to burn fat and build muscle at the same time. The
old school of thought in exercise science held that the body had two different "modes" it could operate
in: a weight loss mode and a weight gain mode. It wasn't thought to be possible for one to build muscle
mass while simultaneously losing fat. As a result, bodybuilders molded their physiques in two separate
phases they called "bulking" and "cutting". This outdated methodology is on its way out. With proper diet,
exercise, and modern supplementation, we now know that it is entirely possible to burn fat and build
muscle mass at once -- no more bulking and cutting. Diet and exercise advice hasn't strayed far from
conventional wisdom over the years. Humans still require the same nutrients, and high-protein diets still
reign supreme in the muscle building community.
The new part of the equation lies in the latest generation of muscle gaining supplements. These
revolutionary supplements, Big Time and Muscle Might being two of the most effective, increase the flow of
Nitric Oxide (NO) to the muscles. Nitric Oxide is an important mammalian signaling molecule that increases
blood pump in the body. For those trying to build muscle mass, this means a shorter recovery time and
quicker, more dramatic muscle gains. It also means an enhanced ability to burn fat and build muscle at the
Big Time muscle gaining supplement is an extremely powerful hemodilator that increases Nitric Oxide levels
in the bloodstream. The hemodilating effect is a result of the increased blood pump mentioned earlier. The
blood pump dilates (widens) the blood vessels, facilitating passage of important proteins, nutrients, and
chemicals such as creatine. Since proteins and molecules used in muscle recovery are transported through
the body faster, recovery times are decreased significantly.
The quicker your body can repair itself and build muscle mass, the quicker it can switch into catabolic
(fat burning) mode. Essentially, Big Time allows you to burn fat and build muscle mass at once, something
that was previously thought to be impossible.
Muscle Might works by means of the same mechanism as Big Time -- it also increases levels of Nitric Oxide
in the blood. The difference lies in its formulation. Muscle Might is an herbal supplement that contains
L-Arginine, the immediate precurser to Nitric Oxide. When ingested and metabolized, L-Arginine turns into
Nitric Oxide, which increases the ability to build muscle mass as described earlier. L-Arginine also sends
a signal to the body telling it to make more protein. The benefits here are obvious; more protein means
more muscle mass and faster recovery times.
Faster recovery time means you can burn fat and build muscle at the same time. Combine this with the
hemodilating effect, and you get a winning combination in Muscle Might. Finding the best supplement for
you will require a degree of trial and error. Both Muscle Might and Big Time are fantastic options, but
the question of which is best for you is dependent upon your unique biochemistry. It's important to note
that proper diet and exercise will always be necessary to build muscle mass, but intelligent
supplementation will allow you to burn fat and build muscle at once.[url]