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Burn Fat Build Muscle - Can Both Be Achieved at the Same Time?

Do you want to know how to burn fat burn fat and build muscle at the same time? Of course you do! But is this even possible? Well yes, it is, and in this article, I am going to show you how to combine your exercise program so you can burn fat and build muscle at the same time.
build muscle

What you need to know about burning fat

How would you answer if I asked you, "How do you burn fat?" You will most likely answer with, "By running on the treadmill." While this is one way, it is not the only option.



Let me explain the way you may approach a task like burning fat. If you have a few extra pounds around the waist or are just straight out unfit, you may freak out, or simply may not be able to physically 'go for a run'. So what do you do if you can't run? You walk.

Sure, walking will help you burn fat, but in my opinion, it takes far too long walking on the treadmill, when the same results can be achieved in half (or less) the time by doing something with a little more intensity.

Something you may not know is that you actually don't start burning fat for around 30-40 minutes after you start exercising. This is due to the fact that your muscles always hold energy stores in the muscle called glycogen (basically sugar) so that energy is readily available for everyday activities. This means that you have to use up these stores or energy before you actually start burning away your belly. If you exercise at a higher intensity however, you can reduce the amount of time it taken to reach this point of fat burning.

The other option that I mentioned will have to be completed on the 'other' side of the gym, the weights side - that's right you heard me correctly! How do you burn fat using weights? You use high repetitions, low rest programs. You should start off with sets of 15-17 reps with 60 seconds rest. As you become more comfortable with the program, gradually decrease your rest time to 30s.

What you need to know about building muscle

In order to build muscle, you need to put your body under a load that is greater than what it is used to. This works by surprising the body into growing more muscle so that it is able to handle the weight more safely and easily next time.

Heavy strength training is one option. If you perform 4-6 reps of a weight which you can't lift for more than this range, you will put your body under an abnormal amount of stress - but this is actually a good thing! It causes your body to freak out and react by growing more muscle. Metabolically, muscle tissue uses loads of energy to sustain it. This is excellent for you because it means you will burn fat build muscle at the same time.

When you do cardio your heart grow stronger and increases in size (yeah that's right, it actually gets bigger!).Your muscles will grow in the same way if you perform resistance training for around 60 seconds per set. To achieve this amount of time under tension perform sets of 15-17 reps. This lengthy amount of time in which the muscle is under tension allows more blood to flow into the muscle. This causes your body to react by increasing the diameter of the blood vessels in the muscle which in turn increases the muscle size. At the same time, your heart rate will be very high, and so you will achieving both goals to burn fat and build muscle. A short rest period is required to maximise the effectiveness of building muscle this way - so less than 60 seconds (but no less than 30 seconds).

How can you burn fat build muscle at the same time?

There are a couple of ways you can approach this. Firstly, you can undergo a heavy strength program and also fit in cardio sessions, perhaps on rest days. In may be beneficial to include a cardio session after your weights program. This way you will most likely already be in your fat burning zone, as you will have already burnt your body's energy stores doing weights. Or secondly - undergo a high rep, low rest, weights program to maximise the benefits of prolonged muscle contractions and low rest times.


Article Source: http://EzineArticles.com/?expert=David_B_Thompson

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