Best Ways To Achieve Fat-Loss & Muscle Gain! - Bodybuilding & Fitness
5 Secret Tips To Grow Muscle While Torching Fat
In concept, pretty much all of us believe at one point or another that the fit life is for us and that we’re capable of becoming muscle-motivated, low-fat percentage-boasting badasses.
We might catch ourselves in a particularly good mood one day most likely with a full belly and think: “This week/month/year is the time where I really take that next step in my fitness journey.”
Generally speaking, many of us now know the basics of how to build muscle and burn fat. We train hard and eat well easy rules to abide by in principle, but not that simple when put into practice.
That’s why we’re here.
Growing coveted muscle was while stripping away any excess, unnecessary weight may seem like a chore and it can be but there are a few building blocks that will help you along the way.
1. Be Prepared to Hurt
Before we get into the meat (not literally) of this article, get accustomed to the fact that the goal you’re chasing is not going to all be fun. There’s a high probability you’ve heard the saying: “If it was easy, everybody would do it.” Truer words have never been spoken.
Dieting under harsher circumstances means you’re going to feel drained, tired and at times cranky. Working out four to seven days a week can restrict your social time, and that’s a nuisance. Getting up early means less time playing video games and relaxing, forcing you to reevaluate what you really want.
Full disclosure, these are all very real risks of this lifestyle, but that’s because building muscle and losing fat simultaneously is one of the hardest practices in fitness.
You can eat like a dumpster, train hard, and still gain muscle. You can diet to the extreme, but you won’t add strength if you aren’t working out. This is everything at once, and it will hurt. Get to grips with that notion.
2. Train to Make Gains, Not Shrink Down
The misconception many people associate with different types of exercise is that those exercises only have one purpose e.g. weights are for building muscle mass, and cardio is for losing fat.
Instead, compound exercises like squats, deadlifts and benchpress stimulate more muscle mass due to the fact they incorporate more portions into each rep.
Therefore, it’s more efficient to shrug off our inhibitions, learn proper form from a trainer or YouTube (my personal favorite) and try to lift as much weight as possible as safely as possible.
Now, of course we can still increase volume to the eight to 12 rep range with lower weight, but so many people disregard high weight as something saved solely for those looking to get huge it’s just not the case.
Light-weight circuits are all well and good for a de-load week or break every once in a while, but get your sweat on primarily through bigger numbers.
3. Not All Fat is Bad Fat
Whether its men or women, there is a stigma associated with fat, and it needs to stop. Fat has a crucial role in keeping hormone levels high—this being just one of its benefits meaning men can induce testosterone production through consumption of red meats, eggs, nuts and seeds, while women will keep estrogen levels in check through the same means.
BoodyCute.com have also provided a comprehensive list of some high-protein snacks that won’t rush you over your macros.
Primarily, there are two types of body fat brown (good) fat and white (bad) fat. Women’s Health explained in 2014 just why the former is preferred when it comes to losing fat:
“The purpose of brown fat is to burn calories in order to generate heat. That’s why brown fat is often referred to as the “good” fat, since it helps us burn, not store, calories. Brown fat is derived from muscle tissue and is found primarily in hibernating animals and newborns.”
Fat is like metabolism in that it needs replenishing and maintenance in order to be optimized. If you don’t consume fat, your fat storages will eventually deplete, meaning your body won’t know where to turn to lose it when you keep exercises like a mad man (or woman).
Look to eat around 0.5 grams of fat for every pound of body weight each day as a good measure, while those focused on stripping fat with intense training may look to consume even more while restricting carbohydrate intake levels.
A no-brainer in the grand scheme of things, and yet people still need reminding. Had a good week of dieting and working out? That’s good.
Maybe your friends went out on the town and you volunteered to be designated driver, drinking nothing but soda and limes all night? Brilliant.
Now try do it for the next year with a maximum of one day off diet per week (not including holidays)—now you’re on the path to reaching the shredded goals for which you’ve always strived.
Get on board with the fact that it may take months for you to see the changes you desire in the mirror, or on the dreaded scale, but they will come. They are on the way. Do not stop. This is science.
Trust in the formula knowing that if you diet down to a calorie deficit, you will lose fat, because your body needs those calories from somewhere. And if you’re training to increase muscle mass at the same time, it will happen. Hitting the perfect caloric goal on a daily basis is arguably the biggest factor in this regard, as you don’t want to diet down to the point where your body looks to muscle mass for energy.
5. Optimize Your Cardio
There aren’t many of us out there who like cardio, and if you are one of the rare few out there who do teach the rest of us, please.
All jokes aside, the problem most of us have with cardio is that it tends to be long, laborious, mind-numbing and constant. That’s where this restructure comes in.
Yes, high-intensity interval training (HIIT) is great, and plenty people know of it, but when asked if they actually employ it in their routine, the response tends to be along the lines of “Sometimes, it’s really hard.”
Yes, all of this is really hard. “Really hard” needs to become your new home.
You haven’t got an hour every morning to do a 45-minute job or 30-minute cycle? That’s fine. Take 20 minutes to go out onto your driveway or garden and do shuttle runs with pushups and burpees as a circuit. Not only will this help build muscle while getting the sweat you need to lose fat, but it’s over a LOT faster than any incline walk on the treadmill.