How to lose fat and gain muscle is a goal of many bodybuilders. Bodybuilders want to do these two things simultaneously.
For people who have tried this type of training they may after few months realize that they are simply spinning their wheels. They are not getting the desired results.
It should be noted that most bodybuilders have a tendency to be a bit on the extreme side. Whether this is part of their natural personality or something that has recently developed because of physical changes is neither here nor there. The point that we need to understand is that bodybuilders are very dedicated when it comes to dietary and exercise routines.
When a bodybuilder is trying to bulk up he eats an unbelievable amount of food. On the other side of the coin, when a bodybuilder is going through a cutting phase he will eat less than most small birds. It has been proven over and over that to gain muscle the body will require a combination of plenty of food and a reduction of all inessential activities.
For the body to shed unwanted fat after building up muscle it will need a lot fewer calories and a regimented cardiovascular type of exercise. When a bodybuilder tries to do both the building muscle and reducing fat components he may end up compromising both of these goals. To better understand this issue we need to turn to science to help us appreciate how the various systems of our body function.
This understanding will help us to correctly apply proper exercise and nutritional training routines to obtain both goals of losing fat and increasing muscle mass simultaneously. The only thing that will be required from the individual is hard work and dedication. To begin this process we will need to understand the body’s hormonal state.
If we take advantage of the body’s hormonal state in relation to our day-to-day circadian rhythms, nutrient timing, and exercises we will have an opportunity to succeed. There will be periods of both extreme overfeeding for muscle mass gain and extreme underfeeding for fat loss. Fat loss will be accompanied by cardiovascular training and muscle mass gain will be accompanied by the use of heavyweights.
For the majority of time the individual will be in a fat burning mode and eating fewer calories and carbs while at the same time performing fat burning cardiovascular activities. The remainder of his time will be pumping heavy iron, sleeping, and eating like a crazy man. This will create protein synthesis which will build muscle.
Each individual will need to some type of cardiovascular training 3 to 6 days per week. For example, a 45 minute walk on a slightly inclined treadmill is ideal. The weight training should be done three times per week. There will need to be a work/rest ratio of 1:2. For example, after a five-minute slow jog you will need to do a 30 second all out sprint. This should be repeated for 8 to 12 sets. At the end there should be a four-minute slow jog cool down.
This type of lose fat and gain muscle program will help you to reach your goals. Doing it any other way will only waste your time and effort.