Burning fat and building muscles are two different things, but one can do both at the same time. Gain fat to gain muscle is the wrong theory now. An individual can gain 15 pounds of muscle in a year, only by doing workout and adopting a proper diet plan.
To accomplish both tasks at the same time, you need to know when and how to take protein, carbohydrates and fats. Taking more proteins helps you build muscle, and lose fat. It has far higher thermic effect than carbs. Meanwhile, there is no need to be an extremist when it comes to workout.
Following are the things you need to do in order to lose fat and gain muscle.
First of all, you need to encourage your body to use the fat to meet its needs. The body firstly burns carbs, followed by fats and protein. So, if you are taking too many carbs, you are fulfilling your body’s requirements, not letting it use the fat. And it is not the right thing to do.
On the other hand, if you are drinking a glass of protein shake, you are allowing the body to burn fats. So, by eating more proteins, a little fats and slow-burning carbs, you can do the trick. Remember; don’t eat more carbs than protein.
To burn fat, you need to go for a balanced diet. Avoid foods with sugar in them. Carrots and beets are the things you can always try. Eggs, Fish oil, berries, wild salmon are also recommended. Daily cardio for 30-40 minutes is needed. Consistent weight workouts and cardio help you gain muscle and lose fat.
In order to gain 1.25 pounds of muscle in a month, you need an additional 3125 calories, provided you want to maintain your current body fat. However, if you want to lose fat at the same time, you rather need to cut down your calorie intake, and let the body burn your current fat.
Losing fat is much quicker than gaining muscle. The simplest way to lose fat is to burn off more calories than you consume every day. You have to take at least 400 less calories than normal per day. With this ratio, you can lose at least one pound in seven weeks.
Losing weight and building muscles at the same time looks tricky, because you need more calories for workouts, and requires cutting down intake in order to lose fat. So, it is imperative that the exercises you do to build muscles don’t burn the calories you consume. The best way to do this is to take protein instead of carbs.