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Burn Fats And Build Muscle: The Secret To Revamp Body Composition
You have a standard body type of an everyday, average guy. Neither do you eat particularly healthy, nor are you binging most of the times. You don't really have a dedicated workout routine, but you're not totally inactive either.
And that's when the major confusion kicks in as you plan on starting out an entirely new workout and diet plan with the aim of changing the way your body looks. The confusion is all about whether to start by bulking up or cutting down the extra weight: you're stuck somewhere in between.
You need not worry as we, at Boldsky, have got you covered. All you need is a strategy; a strategy that will make way for serious lifting and diet overhaul simultaneously. A strategy that helps you burn a hefty amount of fat while gaining some pounds of muscle.
And we're now going to hand over the 3-steps strategy to you. It might seem a bit difficult at the beginning, but it's not impossible.
Step 1: Train Hard
The very first mistake that you can afford to do in the gym is spending more time on biceps curls than on all lower-body exercises combined. On the contrary, what we recommend to do is focus extensively on primary movement patterns-squats, deadlifts, presses, rows, pull-ups, and chin-ups.
These movements leverage maximum muscle use and develop most of the strength. More importantly, they also improve your body from the inside by strengthening bones and thickening connective tissues, which are keys to substantial, impressive, and sustainable muscle growth.
Rather than doing a few squats a day, add these exercises to your training plan right away. The best way to facilitate muscle growth is by performing two to three sets of an exercise for 6 to 12 reps.
Don't forget to give yourself 30 to 60 seconds' rest between two consecutive sets. Craft your workout routine along these principles and you're sure to get the most out of your invested time.
Step 2: Plentiful Diet Is Important
When you want to cut fat and gain muscle, food is your ally basically for three good reasons:
1. Food is what is going to give you the energy to train hard and alongside aid you recover from your workouts.
2.
Protein
is
a
mandate
to
build
new
muscle
tissue.
3.
You
might
have
been
underestimating
this
till
date,
but
eating
speeds
up
your
metabolism
more
than
not
eating.
The combination of eating and training drastically uplifts your energy flux-the measure of calories consumed and burnt. It's indeed a simple equation. The more muscle you gain, the harder you train yourself, and the more you eat, the higher your energy flux rises.
And then arises the big question? How many calories can be considered "plenty"? We've simplified a complex algorithm.
Say your targeted body weight is 175 pounds, and to achieve that you create a routine of working out hard for three hours a week. So what you should do is multiply that target weight by the sum of 12 (for a guy with relatively fast metabolism) and 3 (representing three hours of training).
So, it's 175 x 15 = 2625 and that's exactly how many calories you need to consume each day. That's what you need to cut fat and build muscle at the same time.
Step 3: Never Compromise On Consistency
The above numbers on calories are simple guidelines, and not gospel. But what you have to actually get rid off is a sedentary lifestyle; having random meals at random times of the day coupled with random workout regimes.
A lack of consistency is what got you stuck in the middle. In order to bulk as well as cut down on fats, you need to abide by some basic rules:
1.
Choose
a
rigorous
strength-training
program
and
dedicatedly
stick
to
it;
muscle
can
be
the
best
weapon
against
fat.
2.
Follow
a
consistency
even
in
terms
of
the
number
of
meals
each
day
and
their
timings.
There
should
be
an
established
pattern
in
your
food
habits
as
that
is
going
to
give
your
muscles
a
consistent
amount
of
protein.
3.
You
can
afford
to
pamper
yourself
with
indulgences
sometimes,
as
long
as
the
majority
(80
to
90
per
cent)
of
your
net
calorie-intake
comes
from
whole
or
minimally
processed
foods.
The
idea
is
having
a
little
fun
but
keeping
up
with
the
balance.
Remember that it's difficult to remain consistent when you don't really see fast results. And that's the reason why the majority of people out there quit too soon.
You've got to keep in mind that progress is progress, and then you're looking forward to the longer haul. Give yourself enough time and thus every pound of muscle you've added will give you a bigger hammer to smash the remaining fat.
Your aim is to get farther from being mediocre. The closer you keep getting to your goals, the more sense it all starts making.
Don't forget to let us know what you feel in the comments section below.
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