Best Diet To Lose Fat And Keep Muscle – Can You Really Build Muscle and Burn Fat At The Same Time?
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Best Diet To Lose Fat And Keep Muscle – Can You Really Build Muscle and Burn Fat At The Same Time? – Health – Weight Loss
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Best Diet To Lose Fat And Keep Muscle
Can you really build muscle and burn fat at the same time? Or is thatjust reserved for the drug boys and girls? I know, I know, all thoseamazing before and after pics in the ads, right? But how real are they?
In a study reported in the American Journal of Clinical Nutrition(58:561-565), “Muscle Hypertrophy With Large Scale Weight Loss andResistance Training,” subjects took off fat while gaining muscle.
Fourteen women followed an 800 calorie, high protein diet (80 grams ofprotein, 97 grams of carbs and 10 grams of fat) – with seven of the womenlifting weights for 30 to 40 minutes three days a week and the otherseven women simply following the diet without exercise.
The study lasted for 90 days and the workout consisted of bench presses,pulldowns, military presses, pullovers, curls, tricep extensions, kneeextensions, and knee flexion.
The two groups lost the same amount of weight – approximately 33 pounds.The lifting group, however, actually increased muscle mass by 21 to 27percent, while the non-lifting group lost muscle, along with fat.
“These results indicate that weight training can elicit muscle fiberhypertrophy during periods of severe energy restriction,” said the researchers.”Strength declined in the sedentary group during the weight reduction butincreased in the weight-trained group.”
The key to successful weight loss is weigh training – not walking, or anyother low intensity cardio program – and a high protein diet. In the study,40 percent of calories came from protein, as opposed to most fat lossdiets that call for only 15 to 20 percent protein.
Now, let’s get a few things straight. This is not an endorsement of severecalorie restriction. Even if you get results initially, eventually your bodywill rebel with a lower metabolism, muscle loss and fat gain.
However, it does show you that when you properly apply the fundamentals ofproper weight training and nutrition, you can build muscle while you burn fat,and completely reshape your body.
If you really want to ramp up your results so you can dramtically transformyour body and do it fast, consider adding high intensity interval training,or what I call power cardio, to your weight training program.
This type of training, along with intense weight training, is one of the bestthings you can do to build power, muscle mass, speed, strength, endurance, andlose fat! Proper power cardio can give you the best of all worlds.
A brief explanation of this training is that you do just that – train inintervals, by alternating a brief period of exercise with a brief period ofrest. Best Diet To Lose Fat And Keep Muscle
And the overall length of your workout are much briefer in duration than yourtypical aerobic sessions.
Power Cardio will -
1 – Burn more calories by elevating your metabolism so you lose fat faster
2 – Increase your power
3 – Increase your speed
4 – Increase your endurance
No matter what your fitness goals, power cardio is one of the best ways ofhelping you achieve them. And the variations are endless. You can vary thetraining parameters (exercise to rest ratio, number of intervals) to make theworkouts harder or easier, depending on what you are trying to accomplish.
You can also use any number of exrecises for your training, such as cycling,sprinting, treadmill, elliptical trainers, jump rope, rope climbing, hillsprints, and more.
Don’t continue doing endless hours of aerobics that aren’t helping you reachyour goals anyway. Get more out of your cardio workouts by performing intervaltraining.
If you want to build muscle, lose fat and get fit fast, you need to add powercardio to a program of intense weight training. These two forms of exercise,combined with a proper nutrition program, will quickly and radically changeyour body from a before into an after. By training intensely in short workoutsessions, you can spend less time training, allow your body to recover fromyour workouts, and more quickly see muscle building, fat burning results! Best Diet To Lose Fat And Keep Muscle
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I enjoy jump roping – so thought I would do a quick video on one of my cardio routines. This is going to be my main source of cardio for my body transformation video series. Other than jumping rope (rope skipping as some like to call it), I like easy jogging.
Video Rating: 5 / 5