May 30, 2012
So you have excess body fat but you want to bulk your muscles and wondering how you can do both – build muscle and lose fat? This is not only possible but it is also a faster way to lose the body fat and begin gaining muscle. There are many ways to gain muscle and it is often discussed more than losing fat and building muscle at the same time but it really needs to be looked at because many people assume that if they just begin weight training that they will automatically lose the fat but this is not true.
What happens when you attempt to gain muscle without regard to the fat loss is the muscle is added right on top of the fat. Why? Muscle weighs more than fat and having a high body fat with muscle on top of it is not a desired look. Therefore the goal is to build muscle and lose fat at the same time and this can be achieved by strength training and no free weights until the body fat is lost.
In addition, cardio should be done three times each week directly after your strength training to get the maximum effect. Increase your lean protein to feed the muscles and include a good fat, along with whole grains, green vegetables, and drink plenty of water. This diet combination helps to build muscle and lose fat at the same time which is exactly what you want. You need the leaner diet but not low far necessary because that is not good for adding muscle but the fat needs to be all good fats and not from junk food.
The fat in your diet at this point needs to come from sources such as olive oil and fish oils as this is not only good to build the muscle but to lose the fat, which means it had a double purpose for you. Measure your BMI when you begin the regimen and continue doing so each week. Once you are in the normal range you can up the workout to include free weights and strength training while lessening on the cardio.