Get Muscles and Burn Fat at the Same Time?

Your goal is to get big and shredded, so it’s only natural to think that you need to burn fat and get muscle at the same time.

Almost all of the bodybuilders out there want the same thing- massive and well-defined muscles.

This desire for the "perfect body" is what causes many people to jump headlong into their workouts. A lot of people want speedy results; they want to build a perfect body with a minimum amount of time or effort. People want to bulk up, but not add body fat at the same time.

Allow me to make it crystal clear….

When you are looking for quick results, it is impossible to add a large amount of muscle to your frame without adding on fat.

This is how your body works, and you’ll just have to accept it if you’re seriously looking to bulk up.

To promote protein synthesis that leads to muscle gains, you have to consume a surplus of calories.
Sadly enough, your body can’t put 100% of your calories surplus towards muscle growth. Trying to burn fat and gain muscle at the same time does not work because a certain amount of the excess calories will always add to your body fat.

When determining your basal metabolic rate, your muscle mass plays a huge part, making it easier to melt off body fat after you’ve built up your muscles. That’s why the smartest method is to start with a bulking phase and take it from there. Even though you can’t burn fat and get muscles in tandem, it will be much simpler to get rid of your body fat once you have put on significant muscle mass.

You should start off by concentrating on increasing muscle volume, then focus on losing body fat, if you are serious about making dramatic changes to your body in a short period of time – do not bother trying to get rid of fat and gain muscle at the same time.

If you think about what we’ve covered so far, your goal when going through a bulking phase is easy: go for as much muscle size as you can get while minimizing body fat gains. While bulking up, your focus should never be on trying to lose body weight but on gaining as little body fat as possible.

These are the 3 things you need to do to achieve your goal….

1) Stick to an accurate calorie surplus.

Remember it like this: "optimal nutrition" is real but "super nutrition" does not exist. Although you do need a caloric surplus to fuel increased muscle growth, if you just start shoving more food down your throat that has nothing to do with building up muscle tissue, you will simply gain more fat.

If you focus on getting only 15-20% more calories than what you would typically take in to keep yourself at your current weight, you will support muscle growth and not gain extra fat. There’s no need to go above that range in calorie consumption when you are trying to build up your muscles.

2) Pay attention to the actual food sources you’re eating.

When deciding what to eat, focus on natural and high fiber carbohydrates, unsaturated fats that are good for you, and lean, high quality proteins.

Be selective about what you eat-stick to lean protein options, avoid eating too many saturated fats, and maintain your insulin levels with slow-release carbohydrates.

As long as you stick to this diet, you don’t have to be worried about figuring out how to burn fat and get muscles at the same time because you are already limiting the amount of body fat that you’ll add on.

3) Throw in a moderate amount of cardio.

Longer duration cardio workouts have been known to cause muscle loss, so you should add only 10-20 minutes of high intensity/low duration to your routine.

Once you’ve achieved your personal muscle size, shift over into a fat loss cycle to focus on maintaining your muscle size while losing fat.

Trying to get muscles and burn fat at the same time never works, so just remember that although a gain in body fat is unavoidable when building muscle mass, it’s not impossible to minimize the fat gain.

Thank you

Danny

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http://www.muscle-building-control.info

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