How To Build Muscle Then Lose Fat

When  a personal trainer first asks a new gym attendee what their goals are, they most often hear replies such as: “Build muscle lose fat”,  “build muscle then lose“, “burn fat build muscle”, ”build muscle and burn fat”. So it seems that most people want to build muscle mass and also at the same time decrease their waistline and body fat percentage. In this article I ask is it really possible to achieve this or is it just a myth sold to you by food supplements and slick advertising agencies?

Is it possible to simultaneously to build muscle mass and lose fat?

The answer is a resounding ‘yes’ although it is only possible with a good deal of discipline, calorie counting and with a fair amount of difficulty! To build muscle you need to take on excess calories than you work off throughout each leaving enough left to build muscle but not so much that they get stored as fat. If you don’t consume excess calories then you you won’t build muscle for sure, with too many extra calories then you may grow some muscle but you will of course add body fat tissue at the same time. The secret is to consume sufficient calories to build muscle mass but not enough so that fat is built. There are

If you wish to avoid adding fat at the same time as building muscle then you really have to work out your exact calorie requirements and then stick to them. to work out your calorie requirements then use the following simple equation that provides an approximate answer:

Find out your body weight and you percentage body fat e.g. 200 pounds with 10% body fat.

Figure out what your body’s lean mass is.g. 200-10% equals 190.

Times you lean body mass by 19 e.g. 190 multiplied by 19 equals = 3610

This is then the amount of calories you approximately need to eat to gain muscle mass provided you are doing effective workouts too. However this is just a rough figure but if you consumed 500-1000 more you would maximise your muscle growth but probably pile on some body fat too. This method provides an approximate figure only and it would be rather difficult to track how many calories you are going to eat.

So I am assuming the you do not relish the prospect of trying to master the tricky process just outlined and are perhaps wandering if there are any easier alternatives. The second option comes highly recommended and is what most bodybuilders do. First off you should build muscle then you lose weight. This is often called doing a bulking phase and the a cutting phase. This is a whole lot easier a in this first phase you can simply consume as much high quality food as you like, eat lots and often. All you have to do is make sure you are eating more than the figure above. This phase would usually last for 3-6 months after which you will likely have put on a good few kilograms in solid muscle and also a few kilos in body fat too. This is when you start to consume much fewer calories and also ramp up the cardio-vascular training sessions so that you work off more calories per day than you intake.

Maintaining your muscle mass and burning off excess calories will thus be the main focus of the newxt few months. So a year on the results will in deed have built muscle and burnt fat but you will have done so in two very distinct phases. The final long term outcome is the same only you will have gotten there in two seperate distinct steps.

If your aim is to build muscle then lose fat I highly recommend you do so in two distinct stages, build muscle then lose fat. Expert author Tom Venuto has the entire process and more broken down into simple steps for you, read the ‘Burn The Fat Feed The Muscle E-book’ Review here for more information on how to build muscle then lose fat.