How to Build Muscle and Burn Fat at the same time!
Want to gain muscle, lose fat and get ripped? But don't know how to do it? Well, by the time you've read this article, you'll know how to get the most out of your training in a fraction of the time.
Now how do you cut fat and build muscle simultaneously?
Cutting your body fat requires you to reduce calories, especially starchy carbs along with fat, below maintenance levels.
Building muscle on the other hand you will need to consume an abundance of protein, complex carbs and body friendly fats above maintenance levels.
To add to the conflict, fat burning is best done by aerobics while muscle building requires resistance training.
Cutting your body fat requires you to reduce calories, especially starchy carbs along with fat, below maintenance levels.
Building muscle on the other hand you will need to consume an abundance of protein, complex carbs and body friendly fats above maintenance levels.
To add to the conflict, fat burning is best done by aerobics while muscle building requires resistance training.
Understand that it takes both a good workout, and a precise diet plan to achieve this goal of getting a ripped body real fast.
And you have to do it in a specific way.
Here's the scoop.
And you have to do it in a specific way.
Here's the scoop.
What has really worked is this 21-day routine. You will be 2 opposite people for 3 weeks. At the beginning of every week for 3 days you will train and eat for fat burning (lean & mean). Then for the next 3 days you will train and eat for muscle building.
The diets:
Lean & Mean – 1st (3 days of week)
- 5 to 6 evenly portioned meals
- Abundance of protein from eggs, skinless chicken & fish
- Abundance of fibrous carbohydrates from raw or steamed vegetables like broccoli, cauliflower, green beans, spinach, carrots, lettuce
- No starchy carbohydrates - avoid pasta, potatoes, bread, cereal, rice, sweet potatoes, etc.
- No simple carbohydrates - avoid fruit, pop, pastry, candy, etc.
- Drink mainly water/1 gallon per day
Full & Happy— 2nd (3 days of week)
- 5 to 6 evenly portioned meals.
- Abundance of protein from eggs, skinless chicken, fish, lean red meat.
- Abundance of complex carbohydrates equally balanced between your fibrous carbohydrates (vegetables) and your starchy carbohydrates (cereal, rice, pasta, etc.)
- You may add simple carbohydrates in the form of fresh fruit if you split your carb intake into 3 equal portions (fruit, vegetables, starches).
- Drink mainly water/1 gallon per day.
What will this diet do? In very simple terms in the 1st 3 days you will be carbohydrate depleting through diet and aerobics. This combo kicks your fat burning into high gear! The 2nd 3 days you will be carb loading your muscles through diet and resistance training. Your muscles are primed for super compensation of carbohydrates and other nutrients promoting muscle growth.
Day #7 is an off day for rest and a favorite unauthorized food!
The routines:
Lean & Mean – 1st (3 days of week)
Aerobics: In the morning on an empty stomach perform some high intensity aerobics followed by some low intensity aerobics, e.g. 2 to 3 minutes warm-up-sprints or skipping. 10 to 15 minutes high intensity aerobics, 100 yard dash, walk back to start then repeat—all out effort or 3 timed rounds of skipping, 1 minute rest followed immediately by a 20 to 30 minute jog/walk. Drink plenty of water.
Eat an hour after the end of aerobic session.
Full Happy – 2nd ( 3 days of week)
Resistance training: Divide your workouts into 3 days. In each day perform 1 heavy basic compound exercise followed immediately by a moderate weight compound exercise followed immediately by a relatively light isolation exercise. Do not rest between the 3 different exercises. Only rest at the end of the 3 and that only enough to catch your breath then repeat. Do this as often as you can in 30 minutes.
Immediately after the workout consume a carb and high protein drink. Then 20 minutes after that consume your 1st meal.
For decades body builders have divided their efforts into bulking up for muscle and then dieting down to lose excess fat. This has produced some outstanding bodies but it has done so at the expense of health. They focused on one element of bodybuilding at a time for months.
A healthier approach is a shorter cycle of 3 weeks. In each of the 3 weeks you have a micro cycle of fat loss followed by a micro cycle of muscle building.
Typically look for 5 to 6 lbs. of fat loss and 2 to 3 lbs. of muscle gain.
Look in the mirror to judge your progress and adjust your diet and exercise intensity accordingly.
Typically look for 5 to 6 lbs. of fat loss and 2 to 3 lbs. of muscle gain.
Look in the mirror to judge your progress and adjust your diet and exercise intensity accordingly.
So there you go. You now have the top key secrets to getting a ripped body fast.
And as a bonus, you'll actually become healthier, and feel even more energized at the same time. So go for it!
And as a bonus, you'll actually become healthier, and feel even more energized at the same time. So go for it!
