Do you know how to burn fat and build muscle? If you asked the average person the answer would be no.
There is hope as there are 3 key principles that you can learn to be on your way to a better you.
Listed below are the 3 keys that you must focus on if you want to see any kind of results.
Eat Right: When trying to burn fat and build muscle the most important thing you can do is to eat the right kinds of foods.
In my estimation, 80% of the results you'll see will come from a proper diet.
When trying to burn fat and build muscle at the same time this can be tricky.
You see, you want to eat enough calories so that your muscles are getting the nutrients they need.
But, the calories you take in need to be optimal.
Another words, you need to eat the right things.
For this example you would want to aim for a protein to carbohydrate to fat ratio of 40% from protein: 40% from carbohydrates: 20% from fat.
This simply means that 40 percent of your calories should come from protein, 40 percent from carbs and 20 percent from fats.
This is a good balance for an individual looking to slim down and not only keep the muscle they have but build some as well.
Overload The Muscles: As with anything in life, if you want to attain measured and desirable results you have to go outside of your comfort zone.
This applies to burning fat and building muscle.
You have to push your muscles to the brink of failure.
This does not mean lifting so much weight that you have an elevated risk of injury.
You need to pick a weight that you can perform controlled movements with.
Let's take for example the bench press.
Proper technique for the bench press would be to lye flat on the bench with your feet flat on the floor.
As you perform the press itself, your torso should remain flat on the bench throughout the whole press.
If you can't do this you have too much weight on the bar.
To overload the muscles you have to push them with enough weight so that you can barely complete 10 to 12 repetitions all while using proper form.
To really put on mass you should work with enough weight so that you can only perform 5 to 8 repetitions properly.
Remember, always use proper form and if you can't you have too much weight.
Also, before every exercise it's a good idea to stretch out the muscle group your working.
This helps prevent injury.
Recuperate: Now that you know how to eat right and train properly, the last key to learn is to rest.
Tough right? This seems so simple and logical yet people miss this concept all the time.
Individuals get so excited about attaining a new physique that they over train.
This is bad for two reasons: 1.
It can cause your muscles to actually shrink because they are not properly healing and 2.
It can lead to injury and prolonged soreness.
Your body needs rest just like your mind.
You should work out each body part once a week when starting out.
Train the muscles hard and properly and once a week will be sufficient.
As you become accustomed to training you can work each body part out twice a week making sure you have at least 72 hours rest between each training session.
For example, if you train biceps and triceps on Monday don't train them again until at least Thursday.
If you want to see immediate and sustained results simply follow these 3 keys that I have gone over here.
Once you incorporate these keys into your regime you'll begin to see measurable and sustainable results faster then ever before.
No one says burning fat and building muscle is easy but if you're persistent and follow a good plan it can be a little less painful.