Many people wonder how they can lose fat and build their muscles at the same time. There are those that believe that they will have to diet away the fat and lose the fat before they can begin building the muscles. There is no need to waste your valuable time. You can do both of these things at the same time if you eat right and work out in the right way. You probably have already heard, but muscle actually weighs more than fat. This means that you could be getting leaner and not seeing the number on the scale going down. Some people get too hung up on the number and believe that there is the right weight for them to be instead of how much smaller they are getting. Muscle burns fat more effciently; so building muscle while you are losing fat is exactly what you need to do. You notice the word pound was not used. We get caught up in how much we weigh. It is more important to figure out how muscular and thin or big you want to be? You will be getting smaller even though your body may still weigh the same. If you need to lose some weight as well, you will do that with this program. Fat does not turn into muscle. The muscles burn away the fat. What kinds of food do you put in your mouth to lose fat build muscle? If you are dieting, of course you want to reduce your caloric intake. Your diet should consist of lean proteins like chicken fish and beef. You should be eating fresh fruits and vegetables. You do need to have some fat too. Limit your self to three small amounts a day of butter, margarine or mayo. You can get healthy fats from sunflower seeds, almonds, cashews and pumpkin seeds. Do not forget the power of water, drink plenty of it. You should eat make sure that you are getting the proper amount of protein when you are building muscle to burn fat. The fact is that someone who is building their muscles needs to take in more protein. There are plenty of sources of protein for your body and if you are not getting enough in your diet, there are supplements that you can use to get the protein that you need. You only need more protein if you are a serious body builder or are into another form of extreme training. For a female who wants to lose a little weight and jests want to have a little muscle definition, you probably do not need to eat more protein. On the other hand, some experts say that that anybody who embanks on an exercise regime should consume more protein. Others say you only need more protein if you want to build body mass or if your diet is too low in carbohydrates. Body builders do need more protein because as they are building muscle, and that muscle needs more calories from protein. Protein is broken down in our body to nitrogen and to build muscle you need to have a positive nitrogen balance. There are formulas to assist you in figuring out just how much protein you need. Do your research and listed to the other athletes advice.
Learn to accelerate your body's metabolism. One way to do this is by incorporating resistance training (weight-training) into your routine. That's because the more muscle mass you have, you more body fat you will lose, even at rest!
Your metabolic rate determines how your body utilizes calories throughout the day for energy.
Metabolism is simply the speed in which your body burns through food. It is the conversion of digested nutrients into components for energy or building muscle.
Having an accelerated metabolism means that we will burn more calories often because our body will be utilizing and burning off food more often. One way to accelerate our metabolism is by increasing our amount of lean muscle tissue in the body.
Muscle helps speed up your metabolism. Since muscle is metabolically active tissue, the more you have the more calories you burn. This is why resistance training is so vital to long-term weight loss.
By the way, long term weight loss is really the only safe and effective way to lose weight. Quick weight loss is not long-term weight loss.
When you add lean muscle tissue to your body composition, you increase the amount of calories your body burns and you also increase your metabolic rate. Muscle requires energy to maintain and it gets that energy from burning calories. So building muscle is one of the best long-term weight loss tools you can use.
There are studies that suggest that you only expend about 10% of your daily calories through exercise, the rest is expended through your body's metabolic functions. So again, the more lean muscle tissue, the more calories your body will burn for energy throughout the day while going about your daily routine.
Now, the quickest and easiest way to build muscle through resistance training is to perform your resistance training with less repetitions and a little more weight.
It would stand to reason that if you could lift 100 pounds 10 times, you could lift more weight than that if you had to do less than 10 times. I incorporate lower reps into my clients workout programs and the results are an increase in lean muscle.
Over time, this increase in lean mass will help accelerate fat-loss by dipping into stored body fat as a source of fuel. Losing body fat, remember, simply comes from expending more calories than you consume.
Also, progressively strive to lift more weight when the weight you are using becomes too easy. If it's too easy, you will not benefit from it very much.
The combination of resistance training with supportive eating throughout the day will assist your body in adding lean muscle to its frame.
This lean muscle will increase the amount of calories you burn off throughout the day. So to lose fat, hit the weights and build muscle!
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Lebrunny has sinced written about articles on various topics from Fitness, Lose Weight and Build Muscle. Shawn LeBrun is a personal trainer, natural bodybuilder, and everyday average guy. See how he can help you build muscle, lose fat, and get in the best shape of your life.. Lebrunny's top article generates over 110000 views. to your Favourites.