Weight loss and muscle building
Most people who go to the gym to burn out their extra fat also want to increase their flexibility, build greater muscular strength and endurance, reshape and tone their bodies and add some lean muscle mass to it. Now you must be wondering whether burning fat and building muscles simultaneously is possible at all or not.
While building muscles requires more dietary intake of calories than what your body burns each day, burning of body fat advocates negative calorie intake, meaning that you will need to consume lesser calories than what you burn every day.
There exists a very fine link between losing weight and gaining muscles. In order to develop big powerful muscles, you will need to undertake strength training exercises to improve your muscular strength and endurance. As a result of your training, your muscles start to get stronger and bigger. As your muscles continue to grow strong and big, they would require more nutrients and rest. Muscles are metabolically very active and as you continue to develop more muscle tissues your body’s metabolic rate increases and the fat burning process becomes more efficient. As a result, you tend to lose unwanted fat from your body and gain lean muscle mass.
When you are under a weight loss program, your body is in a state of deprivation, as a result of which the carbohydrates, proteins and fats present in the cells of the body get used up for energy production. If you can manage to replenish the proteins and carbohydrates content in your body and allow only the excess fat to be used up for energy production during rigorous workouts, then your body can achieve the desired objective of weight loss as well as muscle building.
If you are interested in building great muscles, then in addition to a high calorie, protein rich diet, you must also undertake appropriate strength training exercises and rigorous workouts, and allow ample rest periods for your muscles to recover and grow.
During every single workout, try to increase the intensity of your workout by implementing the principle of “progressive overload”. When you increase the intensity of your workout, you can start noticing you muscles getting stronger and bigger.
Muscles can grow faster when you take sufficient rest between subsequent workouts to allow repair, recovery and replenishment of energy supplies to your muscles. Therefore, take at least 2 days rest between subsequent workouts.
However, if muscle building is not your only priority, and you want to achieve both weight loss and muscle building goals, then you must adopt a different strategy. You must try to burn the excess body fat by taking a low fat diet and maintain the lean body mass by consuming a high protein diet (at least 2 gm/kg of body weight is recommended). You can even adjust the amount of protein intake depending on the intensity of your workout.
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