How do I burn fat and gain muscle at the same time?

You most definitely can achieve this goal, and the best way to start on a plan like this is to alter your nutrition and focus your core training to lift weights – not endless cardio sessions.

Five ways to burn body fat and gain muscle

  1. Make sure you eat enough protein. Protein is essential for both muscle growth and keeping us full when we are watching our food intake. It also keeps our blood sugar levels stable during the day, keeping our energy sustainable and stopping us from reaching for snacks all the time. It’s the snaking that we continuously do, which can halt our weight loss efforts. If you weight train, you will need a bit more protein than those regular folks. Do experiment and add in more as you become accustomed to the volume, increase your lift capacity and become leaner.
  2. Plan your workouts as intensification and accumulation phases. This may sound a bit complicated, but it makes a whole lot of sense. When structuring your weight training program, you must work to gain strength and muscle mass. This ensures we get the best possible aesthetics and leave less room for injury or imbalances. I recommend you focus 1–2 weeks per month on pure hypertrophy (more reps and moderate weight) and then transition over to strength building (more substantial weight, fewer repetitions). It’s incredible how well this works, and I always implement client’s programs to run like this too.
  3. Use the benefits of Intermittent fasting for fat loss and muscle gain. Fasting helps make us a lot more insulin sensitive, which means that our bodies become a trainer to better handle food. The food we consume is used to fuel our muscle-building attempts and as energy. That means, less (if not anything) is a shuttle to those fat cells for later use. We want our bodies to move energy to our muscles, to fuel training efforts and help them grow. Fasting is one of the best ways to attain a fabulous physique, while diminishing body fat, so please do try it out.
  4. Use multi-joint lifts for the best gains and fat loss potential they bring. Think, deadlifts, squats, lunges, bench pressing and pull-ups. These exercises, although quite challenging, provide you with the best muscle building and fat loss potential, due to the number of muscles being used to service the lift, and the exertion needed to perform these. I would suggest becoming as familiar as possible with how to execute these because if your technique is not correct, or you are not getting in that full range of motion, your results will not reach their full potential.
  5. You are lifting speed and tempo. The tempo is the speed in which you perform the up and down phases of any lift. The consensus is that for improving your body composition, it’s favourable to focus on the eccentric – lowering of the weights (3–6 seconds), while using faster concentric tempos (lifting of the weight) – leading to longer time under tension. Longer time under pressure brings about more metabolic adaptations, such as an increase in muscle glycogen, creatine phosphate and ATP – this is exactly what you want when trying to alter your physique.

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