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.
Muscle building (anabolism) requires more calorie intake than what gets exhausted everyday; while on the other hand, losing extra weight requires fewer calories intake than what you are able to burn each 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.
While you are trying to lose the excess body fat, you must be careful about not losing your lean body mass. You need to preserve your muscle mass and your energy levels by taking in adequate amounts of protein and carbohydrate drinks to compensate for the proteins and carbohydrates lost during or immediately after a workout while you are on a low calorie diet.
If your aim is to build powerful muscles, then you would need to take a high calorie and high protein diet, coupled with the correct resistance exercises to stimulate the multiple cells involved in muscle tissue development, along with adequate amount of rest to stimulate repair, recovery and growth of muscles.
For best results, every bodybuilder must aim at exerting the muscles a little bit harder than the previous workout session either by increasing the amount of weights used, or by doing more number of repetitions. This is known as taking progressive overloads and helps improve the muscular strength and size.
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.
If you are ultimately interested in losing weight as well as in building muscles, then you must engineer your diet regime in such as manner that you do not allow the proteins to be used up for energy production in your body. Rather, the proteins must be made available for the repair and growth of the muscle tissues in your body through protein supplements. Most experts recommend consuming a mixture of protein and carbohydrate immediately after a workout session in order to provide the body with sufficient energy as well as to facilitate maximum muscle repair.
Facts of gaining weight
Right food which is rich in calories and protein combined with a regular weight-training regimen will help you accomplish your goals.
If you are looking for the best weight gain supplement for you, take into account your diet and exercise routine before making a decision. Weight gain supplements can be very beneficial when used in conjunction with the proper diet and weight training routine.
Never substitute a meal with a weight gain supplements as they are suppose to supplement your diet, not replace part of it.
Make sure that your food is rich in protein, fats, vegetables, and carbohydrates, which are found in lean meats, poultry, fish and similar foods. Just so you know, a piece of chicken and a baked potato is always better than a shake, bar, or pill.
Training with weights is necessary if you want to build new muscle tissue, and a weight gain supplement can be used after a workout, in between meals, or as a snack but should never replace a meal.
Protein is essential to form new tissues so make sure that you include lean red meats, fish, poultry, and eggs in your diet which are excellent sources of protein. Several small meals per day containing large amounts of protein are crucial to your weight gaining effort.
Avoid empty calories like sweets etc. Give your body the fuel it needs to add body mass and build new muscle tissue through the nutritious foods you eat at regular intervals during the day.
If you are finding it difficult to stick to a weight gain diet, try eating five or six smaller meals per day instead of three large ones.
Always be ascertained that your diet contains all the required elements and use weight gain supplements wisely.
Follow the above steps and learn to intake nutritious food, which will not only increase your calorie intake but it should be also rich in protein.
Both Jason Diggs & Mike Selcsum are contributors for EditorialToday. The above articles have been edited for relevancy and timeliness. All write-ups, reviews, tips and guides published by EditorialToday.com and its partners or affiliates are for informational purposes only. They should not be used for any legal or any other type of advice. We do not endorse any author, contributor, writer or article posted by our team.
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