4 Best Ways to Build Muscle and Burn Fat at The Same Time

Losing weight while building muscles doesn’t come easily. You have to be patient when you strive to build muscle and burn fat. Don’t believe all the hype out there – losing double-digit amounts of body fat while gaining the same in muscle mass is a misnomer and shouldn’t be taken seriously. However, some key point to note include…

1. Follow a set meal plan that keeps you in a moderate calorie deficit

Don’t rush your diet by putting yourself in a daily calorie deficit greater than 20 to 25%. Instead, follow this routine:

• 2 grams of protein per pound of body weight, per day
• 1 gram of carbohydrate per pound of body weight, per day
• 2 grams of fat per pound of body weight, per day

Calculating your goal body mass, cut and fit meals according to the calorie requirements and make a chart of how much to eat. With proper dieting, you can lose up to 1 – 2 lbs of fat per week, you should never feel starved, and you still have plenty of energy for your daily commitment to fitness.

2. Focus on heavy, compound bodybuilding workouts for mass

o build muscle while losing fat, you’ll need to incorporate workouts that will induce muscle growth. Focus on heavy (4-6 or 5-8 rep range), compound movements like the squat, dead lift, bench press, and military press while training with a moderate workout volume (9-12 heavy sets workout). These compound movements are irreplaceable and should be foundation for any strength program, period.

3. Maximize your protein synthesis

When you are on a low-calorie diet, paying attention to the quality of foods you eat is extremely important (think quality in place of quantity). All foods are comprised of 3 macro-nutrients: Fat (9 calories per gram), Protein (4 calories per gram) and Carbohydrates (4 calories per gram). It’s incredibly important to ensure you are eating your daily protein requirements. Muscle building supplements can fill the missing spaces between meals. But, as convenient as supplements might be, they should not be a replacement for real, whole foods.

 To make sure you’re eating adequate amounts of protein, supplementing in 2 scoops of a reputed protein powder may offer 30 to 40 grams of easily digestible protein. 

4. Do HIIT Cardio Workouts to burn fat and build lean, strong muscles

High intensity training is really you should be doing if you want to lose fat and gain muscle at the same time. Why HIIT works:

• HIIT burns more fat per minute than steady cardio.
• HIIT preserves more muscle than steady-state cardio.

HIIT spikes growth hormones (HGH should be called “repair and regrowth hormone”) production, which is powerful muscle preserver and re-generator. Therefore, a 20 to 30 minute HIIT session turns out to be one of the best bodybuilding workouts for mass too! Pretty good deal, hey?