So we have discussed several times lately (with much obsession) about how to gain and build muscle mass. But we haven’t touched too much upon what to do differently if the lifter also plans to lose fat or is prone to gaining unwanted body fat. Therefore what we have for you today are some simple tips on how to lose fat or avoid gaining fat while training to gain muscle and strength at the same time.Follow @AboutLifting
-Train to gain muscle:
“Where there is muscle building; there will always be fat burning”
That is the first thing you must keep in mind. Your body in the first place dislikes building too much muscle mass – that is the reason why we have the so called “mysostatins” which were designed to limit muscle growth. The body doesn’t want you to build too much muscle mass since muscles are voracious calorie-eaters.
So we see that it is only natural for our body to restrict or limit the rate of which we grow our muscles but that is also the reason why you want to develop as much lean muscle mass as possible. Increase in lean muscle mass has been shown to triple your metabolism – that is the calories that you consume even while doing NOTHING! That beats hours and hours at the treadmill. And don’t worry (for girls): don’t think that gaining muscle means looking like some monster – that kind of development takes years (and lots of drugs) to achieve. At worst you will end up looking like Xena if you’re genetically gifted.
-Avoid Long Cardio: Doing long cardio sessions will only set you up for failure. What these low-intensity long cardio will do is reduce your muscle mass, decrease your testosterone levels, and will therefore decrease your overall metabolism. What long-steady state cardio will do to you is make you efficient for running miles and miles by decreasing any extra mass that will eat up your precious calories (namely: muscle mass) so that it can have enough energy for your marathons. That is not what you want to do.
You might be able to burn some weight with this for a while but since you are decreasing your overall muscle mass your results will be anything but sustainable.
-Do High intensity cardio: For the reason why you must prefer high intensity cardio (or HIIT) over steady, long cardio sessions please refer to the last item.
Do some High intensity interval cardio for 20 minutes each session at least twice a week on days when you won’t lift weights and do it on an empty stomach then take a protein shake immediately afterwards like what you do in a regular lifting session. The purpose of that is to ramp up your metabolism and muscle protein synthesis so you will preserve (and even gain) muscle mass.
-Lots of water: You can ignore any other advice and just drink more water from this day onward and I can assure you that you will experience weight loss (in fat pounds!). For some reason more than half of the people who have weight problems also drink like only 2 glasses of water per day! From now on you will drink at least 15 glasses of water a day!
Have a gallon of water at home and your goal is to finish that before the day ends!
Water promotes muscle building, flushes out toxins, promotes healthier digestion, and is basically comprises 80% of your body! Do I need to elaborate further?
-No soda! From now on you will not drink soda and avoid drinking any other type of fluid besides water! No more Kool-aids, no more Coca-Colas! You will lose fat and save money at the same time (that includes money for hospitalizations).
-Jump Ropes: Jump ropes are mean-ass! You see how lean boxers are? If you want to lose some few extra pounds you must learn how to jump rope, do it every day and work your way up to 30 minutes, no trippin’.
-Supersets: Supersets and especially giant sets are very demanding to your cardiovascular system. A training program that comprises supersets will not only burn more calories intra-workout but will also condition one’s lungs and heart to function more effectively. Do supersets as instructed here.
-Don’t starve: have a healthy bread and junk food-free diet but don’t starve yourself.
Starvation will burn everything in your body …….except for fats!Follow @AboutLifting
Actually you might even signal your body that it needs to store more fats the next time it receives even a little food since it figures that you are in a state of famine. And starvation burns muscle so yes you might lose weight at first but you are actually lowering your body’s ability to burn fats therefore setting yourself up for failure.
What you must do with your diet is replacement instead of starvation. Replace junk foods with quality, organic, and real foods. For example – if you are eating chicken, eat only the form that has bones, meat and all, not nuggets, patties, etc. That is the only way to make sure that what you are eating is indeed the meat and not some harmful extenders. You should also be putting effort into consuming vegetable juices. Buy a good juicer and juice some carrots.
So those are some kickass tips on how to scorch those extra love-handles that you have. Are there any more that you wish to add? Please be kind as to share them below in the comments section. Eat your eggs, people!