How To Lose Weight And Gain Muscle In 5 Easy StepsBy Jared DiCarmine On October 24, 2011 Under Exercise For Fat Loss, Musclce Building, Nutrition For Fat Loss
If you want to learn how to lose weight and gain muscle then you have to follow a proven program, diet, and training regimen that will allow your body to torch excess belly fat while being able to build a considerable amount of muscle at the same time. This is the best of both worlds for anyone, but it is one of the hardest things that you can do at the same time. The reason for this is not really your exercise program, but your diet. It needs to be spot on and you need to manipulate your carbohydrate intake in order to let this phenomenon to happen.
Step #1: Eliminate Starches
Starches are not necessarily a bad thing. Carbohydrates can definitely be your friends, but you have to limit them in your quest to lose weight and gain muscle. If this is the case, then you have to eat them at certain times to take advantage of the insulin response that you body will have. In order to maximize insulin sensitivity, fat burning and muscle building, you should only have your carbohydrates right before, during and or after you workout. In fact, I would even go as far to say to just have them right before and during your workout. This ensures that insulin levels are high during the peak time of anabolism, but also because your body will utilize all of the carbohydrates and very rarely store them fat. Now if you were to eat your carbs at night time before you went to bed and your workout was earlier in the day, then you’re just shooting yourself in the foot.
Step #2: Fasted State Cardio
Fasted state cardio is one of the easiest ways to slowly peel off pounds of excess body fat without compromising your recovery needs to gain muscle. It’s extremely low impact and not hard on your central nervous system at all. The greatest thing about fasted cardio is your insulin sensitivity is quite high, and your body will primarily be burning fatty acids in the morning before you have eaten anything. IF you want to kick it up a notch, then you can pop a caffeine pill right before in order to maximize the burning of fatty acids in the blood.
Step #3: Lift Heavy
A lot of people have the wrong notion about lifting weight when they want to get cut and ripped. They feel that they need to do a lot of reps to “tone up.” I’m sorry but this couldn’t be further from the truth. The truth of the matter is that by doing light weights for lot reps, you are not burning excess fat and getting the muscle “cut.” Physiology just does not happen like that. What you really want to be doing is lifting heavy. The reason for this is because the heavier you lift the more muscle you will break down. This will force your body to repair itself and “build more muscle.” The more muscle you have on your frame, the more calories you burn and the more “cut” you will look. You also need to be lifting heavy when reducing your calories so your body does not eat away its precious muscle tissue to be used for calories in everyday activities. You need to force your body to hold on to that muscle and you do that through lifting heavy weights with big multi joint compound movements.
Step #4: Up Your Protein Intake
A lot of people do not do this and they are shooting themselves in the foot when it comes to dieting and training. You need to really up your protein intake if you want to lose weight and gain muscle. The reasons for this are many but one of the biggest reasons is because protein is around 20-30% more thermogenic than carbs or fats. This means that your body has a lot harder time breaking down protein as compared to carbs and fats. Therefore, you are actually burning extra calories from the extra protein intake. Pretty cool stuff if you ask me. Plus you need the extra protein for growth and repair from your workouts.
Step #5: Interval Train
By doing some form of interval training a couple of days per week, you are ensuring that your metabolism is staying sky high for quite some time. Interval training is awesome because of the afterburn effect that it has on your system. By throwing your body out of homeostasis through this intense form of exercise, you actually incur an oxygen debt inside of your body. Therefore, your body needs to make this up and it does this by burning up extra calories from body fat to get the job done.
All in all, If you want to lose weight and gain muscle, and then I would follow these 5 tricks above religiously. If you do this, I guarantee that you’ll reach your end goals without a problem.