noir Build muscle Gym: How to Build Muscle and Burn Fat at the Same Time 2 in 1 Build muscle Gym Build muscle Gym: How to Build Muscle and Burn Fat at the Same Time 2 in 1

How to Build Muscle and Burn Fat at the Same Time 2 in 1

      Just because your body can lose fat while building muscle doesn't mean it comes easily.

      The first thing you should know is that even when you do it right, muscle growth during a body recomp is slower than muscle growth during a proper bulk . As covered earlier, you are fighting an uphill battle in terms of protein synthesis, no matter how you cut it.
     So be patient when you strive to build muscle and burn fat. Wild claims on the Internet about losing double-digit amounts of body fat and gaining the same in muscle are either lies, or involved the use of various drugs.
Based on my experience, here are the key points for effectively gaining muscle and losing fat :


1)Follow a set meal plan that keeps you in a moderate calorie deficit.
The more you restrict your calories, the more protein synthesis is inhibited.
Thus, it’s very important that you don’t try to rush your diet by putting yourself in a large (greater than 20 to 25%) daily calorie deficit.
1.2 grams of protein per pound of body weight, per day
1 gram of carbohydrate per pound of body weight, per day
0.2 grams of fat per pound of body weight, per day
With proper dieting, you're looking to lose 1 – 2 lbs of fat per week, you should never feel starved, and you should stay strong in the gym
2)Focus on heavy, compound weight lifting.
The oft-repeated advice to focus on high-rep workouts to really “shred up” is idiotic.
Getting that coveted “shredded” look is only a matter of getting your body fat low enough. One style of lifting will not make you look “more shredded” than another.
As you may have already realized, to build muscle while losing fat, you simply want to do what works best for inducing muscle growth:
Focus on heavy (4-6 or 5-8 rep range), compound movements like the squat, deadlift, bench press, and military press, and train with a moderate workout volume (9-12 heavy sets per workout)
3)Do cardio
 I recommend no more than 20-30 minutes of cardio, and no more than 3-4 sessions per week. This cardio schedule will provide you with a large boost in fat loss while minimizing muscle loss.




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