Bodybuilding Workout

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 get bigger muscles but also reduce their waistline and lose fat. In the next few paragraphs I discuss if it is really possible to do this or is it something that only professional bodybuilders and marketing companies believe is possible?

Is it really possible to increase muscle mass and lose fat simultaneously?

The answer is a resounding ‘yes’ although it is only possible with a good deal of discipline, calorie counting and with a fair amount of difficulty! To build muscle you need to take on excess calories than you work off throughout each leaving enough left to build muscle but not so much that they get stored as fat. Without excess calories you will not build muscle, with too many excess calories you may build muscle but also add some extra body fat as you do so. 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.

Figure out what your body’s lean mass is.g. 200 pounds minus your 10% body fat equals 190.

Multiply your lend body mass 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. Whilst this is a rough figure if you consumed 500-1000 more calories then you would certainly increase your muscle gains and put on some body fat. This method provides an approximate figure only and it would be rather difficult to track how many calories you are going to eat.

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 option comes highly recommended and is what most bodybuilders do. Firstly you need to build muscle then you lose weight. You will hear this also called a bulking phase followed by a cutting phase. this is a great deal easier as you can just eat lots of good quality food and you don’t need to bother counting calories. All you need ensure is that you consume more calories than the above figure. This bulking phase which should last 3-6 months will see you put on a few kilos in body fat but mainly you will gain muscle mass. 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.

Maintaining your muscle mass and burning off excess calories will thus be the main focus of the newxt few months. So in actuality looking at the results a year later you will have indee have built muscle and burnt fat but you will have achieved this by going through two stages. The overall effect is the same only it is just a lot easier to do but takes two phases.

So if you do wish to build muscle and burn fat I highly recommend that you build muscle then lose fat in two separate stages. 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.

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