Best Way To Build Muscle

Posts Tagged ‘build muscle then lose’

When  a personal trainer first asks a new gym attendee what their goals are, they most often hear replies such as: “Build muscle lose fat”,  “build muscle then lose“, “burn fat build muscle”, ”build muscle and burn fat”. So it seems that most people want to build muscle mass and also at the same time decrease their waistline and body fat percentage. In this article I ask is it possible to do this or is it just a myth sold to you by marketing gurus and slick advertisements?

Is it possible to build muscle and lose fat at the same time?

The short reply is ‘yes’ but not I might add without a lot of difficulty, working out calorie intakes and discipline but it is possible! In order to build muscle you have to consume extra calories than you burn off during each day leaving you with plenty left to actually build muscle with but not so many as to cause them to be stored as fat. With too many extra calories you shall increase your body fat and possibly muscle mass too, without excess calories you will never grow extra muscle. The trick is too eat just enough calories to build muscle but not enough so that you put on fat. There are

If you wish to avoid adding fat at the same time as building muscle then you really have to work out your exact calorie requirements and then stick to them. to work out your calorie requirements then use the following simple equation that provides an approximate answer:

Find out your body weight and you percentage body fat e.g. 10% bod fat at 200 pounds in weight.

Workout your lean body mass e.g. 200 pounds – 10% equals 190.

Take your lean body mass and multiply it by 19 e.g. 190 multiplied by 19 equals = 3610

This is then the amount of calories you approximately need to eat to gain muscle mass provided you are doing effective workouts too. However this is just a rough figure but if you consumed 500-1000 more you would maximise your muscle growth but probably pile on some body fat too. This figure is an approximate figure and it would also be challenging to remember and workout exactly how many calories you were eating each day.

So I am assuming the you do not relish the prospect of trying to master the tricky process just outlined and are perhaps wandering if there are any easier alternatives. The second alternative is highly recommended and is what the majority of bodybuilders try to do. First off you should build muscle then you lose weight. This is sometimes known as a bulking up phase followed afterwards by a cutting phase. This is much easier as in the first phase you simply need to eat a lot and often. So all you need to ensure is that you consume more calories than the above amount. This phase typically lasts for 3-6 months after this time you should have put on quite few kilos in muscle mass and also probably a few in body fat as well. Now you start to eat less calories and increase the cardio-vascular sessions so that you work off more calories per day than you take on.

This will lead to loss of body fat and over the course of a few months you can maintain the muscle mass and just lose the body fat. So a year on the results will in deed have built muscle and burnt fat but you will have done so in two very distinct phases. The final long term outcome is the same only you will have gotten there in two seperate distinct steps.

If your aim is to build muscle then lose fat I highly recommend you do so in two distinct stages, build muscle then lose fat. Expert author Tom Venuto has the entire process and more broken down into simple steps for you, read the ‘Burn The Fat Feed The Muscle E-book’ Review here for more information on how to build muscle then lose fat.