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Build Muscle and Lose Fat Simultaneously 100%

       

     Build Muscle and Lose Fat Simultaneously

     The goal of many bodybuilders is to gain muscle and lose fat simultaneously. Unfortunately, for most who've been training for any amount of time, training with this goal in mind is typically a surefire way to stand in one place spinning your wheels for months if not yearson end. It's often noted that bodybuilders tend to be extremists. Whether this is just a natural personality tendency among us, or it is a result of the habits requisite to induce noticeable and lasting physical changes in our physique, it rings true for a large majority. Even when taking training out of the equation, what other group of people or athletes puts itself through the dietary rigors of a bodybuilder? You eat enough to feed a small country while on a bulking phase, yet turn around and barely subsist on enough calories to feed a bird while on a cutting phase.



           6 exercise and diet tips to help you get stronger and leaner than ever.

Bring the Intensity :

Don’t be the person in the gym who checks your phone between every set, breaking any intensity you could have established. Instead, work in a focused, continuous manner that stimulates muscle growth and fat burning. Leave the phone at home or in a locker. Instead of resting between three sets of the same exercise, consider alternating an upper body pull (such as pull-ups) with an upper body push (push-ups) or a lower-body push (squats).  That way you keep yourself moving. There’s a reason CrossFit’s philosophy of performing AMRAP (as many rounds as possible) of a workout circuit in the allotted time is so challenging and effective.



Eat Every Three Hours :

Eating small meals more often regulates blood sugar, promotes muscle mass, and eliminates mood swings and overeating. The key is to plan ahead to make sure you have something healthy on hand at work or on-the-go so that you’re fueled every three hours. Ideally every meal will have a combination of carbs, protein, and fat. But if you’re on the go, at least aim for something healthy such as nuts, seeds, dried fruit, energy bars, or a ready-to-drink protein beverage.

Get Faster :

Sprinters have the leanest, most powerful bodies. Yet we never equate the qualities we want—more muscle, a leaner body—with speed and explosive power. When you get faster, you improve your muscle size and power, the efficiency of your nervous system, and even your flexibility. To get faster, head to a track or soccer field and alternate 400-meter runs (at 80 percent effort) with 400-meter walks. Do a light half-mile run before and after four intervals. Already a runner? Lengthen the intervals to a half-mile or go by time (3 minutes on, 3 minutes off).



Hop on the Wagon :

There’s nothing wrong with an occasional drink. But if you want to build muscle and burn fat, knock it off for 30 days to see dramatic results. Alcohol disrupts REM sleeps, packs on empty calories, increases the release of the stress hormone cortisol, and decreases protein synthesis for muscle fiber repair. Alcohol also diminishes water soluble vitamins required for hormones to do their work and decreases the body’s ability to recover. After 30 days without alcohol, you’ll likely see such dramatic results you’ll go longer. You can go 30 days, can’t you?

Mix Up Your Workouts :

Your body is a phenomenal compensator, adapting to the most punishing of workouts quickly. That’s why it’s important to mix things up, not only in the weight room but outside as well. If you’re a gym rat, take things outside at least once a week. Head to your local park and do a routine of pushups, dips, Burpees, and pull-ups. If you’re near a beach, do the routine in the sand for an added degree of difficulty. You’ll challenge your body from different angles, break the monotony of the gym, and breathe some fresh air.

Cardio :

Some form of cardio should be done 3-6 days per week, and alternated between longer, slow-duration cardio and HIIT cardio. Walking on a slightly inclined treadmill for 45 minutes is an ideal form of the longer-duration cardio which should be performed on weight-training days (up to 3 times per week). Sprinting outdoors or on a treadmill and cycling are ideal forms of HIIT cardio which should be done on weight-training off-days (2-3 times per week). For the HIIT portion, there are many different methods of implementing this.

I like to keep the work:rest intervals a little longer than most at 1:2.

As an example, after a 4-minute slow jog/cycle warm-up perform 20 seconds of all-out sprints followed by 40 seconds of jogging, repeated for 8-12 sets with a 4-minute cool-down of slow jogging at the end. If there is one key to HIIT cardio, it is to keep it creative. Basically, the more you struggle with fat gain and/or loss, the more cardio and HIIT sessions you'll need to perform, with three cardio and three HIIT cardio sessions being the max. Those somewhere in the middle of the metabolic continuum should perform three HIIT sessions and ditch the regular cardio sessions. Those with excellent metabolisms might find they need only one or two HIIT sessions per week.



DIET

Now for the really interesting part, the diet! The diet is divided up into two separate phases: the low calorie low/carbohydrate portion and the high calorie/high carb portion. Here are the guidelines:

1-LOW-CALORIE/LOW CARB PORTION

a-Duration: All day on weight-training off-days and 1/2-day on weight-training days.
b-Caloric intake: 10-12 times body weight
c-Macronutrient ratio: 50% protein, 30% fat, and 20% carbohydrate

2-HIGH-CALORIE/HIGH CARB PORTION

a-Duration: On weight training days only. From the beginning of the weight-training session until bedtime.
b-Caloric intake: The same amount as you would take in during a normal low-calorie day, but these calories are to be consumed in a time span of 6-8 hours. ( 10-12 x body weight or 1600-1900 calories for a 160-pound individual)
c-Macronutrient ratio - 20% protein 5% fat and 75% carbohydrate

3-MAINTENANCE CALORIE/CARB PORTION

a-Duration: Weekends
b-Caloric intake: 15 times body weight
c-Macronutrient ratio: 50% protein, 30% fat, and 20% carbohydrate

4-DAILY SCHEDULE

Monday - a.m. cardio, p.m. weight training*
Tuesday - cardio performed anytime
Wednesday - a.m. cardio, p.m. weight training*
Thursday - cardio performed anytime
Friday - a.m. cardio, p.m. weight training *
Saturday - Cardio done anytime, maintenance calories
Sunday - no training/maintenance calories

Sleep it Off :

It’s difficult to build muscle and burn fat without adequate sleep—seven hours a night, preferably eight. Sleep is when most of your hormones, such as growth hormone and testosterone, are released. Fatigue, on the other hand, undermines your ability to eat right and train hard, thus raising your level of body fat. When you’re exhausted, your brain doesn’t know whether it’s sleep-deprived or starving for glucose, so it naturally craves sugar, which is what causes late-night cravings when you’re tired. Without adequate sleep, you’re sabotaging your efforts to build muscle and burn fat. 



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