Let's face facts here; completely transforming your body usually
takes a two tiered approach. To really look different you need to burn
fat build muscle and it's not easy to do both at once so you will need
to follow a few simple rules if you want a simultaneous change.
Typically it's easiest to focus on either one or the other as the body requires optimal circumstance to burn fat build muscle at the same time. Let's take a look at some of the things that are necessary for doing both.
1 - Compound Exercises with Free Weights
First of all you are going to need to do some lifting that will stimulate your entire body to grow and you must do it efficiently and not by wasting energy on machines and isolation exercises. To burn fat build muscle your body needs energy reserves to adapt and recover so you really need to focus on ONLY what works in the gym. There is no room for fluff! These are exercises like squats, deadlifts, chin ups, pull ups, dips, push ups. These multiple joint exercises work more muscles at once and you can do use heavy loads on the body. Deadlifts and Squats can increase your testosterone levels so include them if you want to grow.
2 - Workout Time must be under 45-50 Minutes
Some of you more experienced lifters already know this but most people do not. If you workout intensely for more than 45 minutes your testosterone levels start to drop as much as 80%. That's right, workout too long and your male muscle building hormone will diminish to that of a school girls. Don't let it happen unless you think you can somehow beat the system in your body. To burn fat build muscle keep the workouts short, focused, and intense. Have a purpose for why you are their and complete the task. Keep a workout journal and strive for constant improvement.
3 - Carbohydrate Meal Timing
There is also no way to accomplish the feat to burn fat build muscle without some kind of dietary manipulation. If you give your body a lot of quick burning sugary carbs through the day you can certainly use them to build muscle but once you grow a spare tire around your waist your chest is going to look small and flabby. Eat only slow burning carbs during the day that are high in fiber. Black beans, pinto beans, oatmeal, and all fibrous vegetables are good choices.
The one exception to the rule is post workout. If you want something sweet now is the time to eat it to restore your glycogen levels in your muscles and liver. Don't be foolish and choose something like soda though because high fructose corn syrup hits your bloodstream so fast it can still turn to fat. Some foods with regular sugars are o.k. if you don't overdo it but fruit would be the best post workout choice to burn fat build muscle.
4 - High Intensity Interval Training
The other key component to burn fat build muscle is another simple manipulation with cardio. Long duration steady state cardio is counterproductive to gaining muscle. All you need is a couple of 18 minute interval sessions per week to help boost you into fat burning mode. Do a sprint workout, jump rope, or bodyweight exercise routine and your metabolism will jump up for several hours causing it to burn fat during those hours. Yes, the fat burning is going to take place after the workout!
Burn fat build muscle by following these techniques. You can also follow my 84 day review where I accomplish both creating a total physique transformation.
Article Source:
http://EzineArticles.com/?expert=Rick_Porter
Typically it's easiest to focus on either one or the other as the body requires optimal circumstance to burn fat build muscle at the same time. Let's take a look at some of the things that are necessary for doing both.
1 - Compound Exercises with Free Weights
First of all you are going to need to do some lifting that will stimulate your entire body to grow and you must do it efficiently and not by wasting energy on machines and isolation exercises. To burn fat build muscle your body needs energy reserves to adapt and recover so you really need to focus on ONLY what works in the gym. There is no room for fluff! These are exercises like squats, deadlifts, chin ups, pull ups, dips, push ups. These multiple joint exercises work more muscles at once and you can do use heavy loads on the body. Deadlifts and Squats can increase your testosterone levels so include them if you want to grow.
2 - Workout Time must be under 45-50 Minutes
Some of you more experienced lifters already know this but most people do not. If you workout intensely for more than 45 minutes your testosterone levels start to drop as much as 80%. That's right, workout too long and your male muscle building hormone will diminish to that of a school girls. Don't let it happen unless you think you can somehow beat the system in your body. To burn fat build muscle keep the workouts short, focused, and intense. Have a purpose for why you are their and complete the task. Keep a workout journal and strive for constant improvement.
3 - Carbohydrate Meal Timing
There is also no way to accomplish the feat to burn fat build muscle without some kind of dietary manipulation. If you give your body a lot of quick burning sugary carbs through the day you can certainly use them to build muscle but once you grow a spare tire around your waist your chest is going to look small and flabby. Eat only slow burning carbs during the day that are high in fiber. Black beans, pinto beans, oatmeal, and all fibrous vegetables are good choices.
The one exception to the rule is post workout. If you want something sweet now is the time to eat it to restore your glycogen levels in your muscles and liver. Don't be foolish and choose something like soda though because high fructose corn syrup hits your bloodstream so fast it can still turn to fat. Some foods with regular sugars are o.k. if you don't overdo it but fruit would be the best post workout choice to burn fat build muscle.
4 - High Intensity Interval Training
The other key component to burn fat build muscle is another simple manipulation with cardio. Long duration steady state cardio is counterproductive to gaining muscle. All you need is a couple of 18 minute interval sessions per week to help boost you into fat burning mode. Do a sprint workout, jump rope, or bodyweight exercise routine and your metabolism will jump up for several hours causing it to burn fat during those hours. Yes, the fat burning is going to take place after the workout!
Burn fat build muscle by following these techniques. You can also follow my 84 day review where I accomplish both creating a total physique transformation.