Losing Fat and Gaining Muscle
The concept of lose fat gain muscle is always a hot topic for many people young and old. For most of the time, it is easy to lose fat through an extensive diet program but gaining muscle is just hard to do. When people start talking and asking about lose fat gain muscle ideas, the usual answer really is gym training with a combination of the right diet.
In order to build muscle, the most common thing to do is work it out in the gym. Doing this is easier said than done of course since most people falter. Establishing and identifying an effective routine is one of the first things you need to do. Muscle building training starts with basic stamina and strength build up. You need to first perform cardio exercises that will enhance your body’s ability to work itself to the limit. There’s no point really in directly lifting weights if you’re body cannot tolerate it. After some significant development in stamina and strength, you can now use weights and perform advanced lifting routines like bench press and squatting.
But of course, when you want to lose fat gain muscle at the same time, even the hardest of muscle building exercises is not enough. It should always be coupled with proper and balanced nutrition. A combination of vital nutrients and minerals is vital in determining whether you should succeed in your venture of losing fat and gaining muscle at the same time. The major building block for muscle is protein so consuming a significant amount of it is required. If you fail to do so, you won’t gain that much muscle since muscle tissues come from protein and amino acids. Moreover, although carbohydrates seem a bad ingredient in losing fat, it is somehow needed in gaining muscle. Too much carbohydrate and cholesterol intake is bad if you don’t break them down into energy. But as you work it out in the gym, say three times a week, then you need lots of carbs and fat for energy burning. So what happens is a two-way process of burning down fat and at the same time gaining additional muscle.
Soy Protein Shake
The Soy Protein Shake has grown in popularity over the last couple of years due to its incredible properties for both weight loss and muscle building. Basically soy is low-fat, low-carbohydrate, low GI and high in protein. It is essentially a super food that is used by a wide array of people for different reasons:
As a healthy substitute - mainly used in a milk type form, soy is often used for those that are lactose intolerant and also for those wanting a meat alternative.
Weight loss – The low GI attributes have helped the consumer to avoid sugar spikes and to feel fuller for longer. More importantly, studies have also shown that soy increases metabolism and actually works to deplete your fat stores.
Muscle Building – a soy protein shake added to a body builders diet will provide a huge protein intake that will help to repair muscles after a workout, and the low fat and carbohydrates stops the muscle from being hidden by fat store.
Soy protein can be taken in numerous forms that are derived from the original soy bean. However my favourite is to add soy milk to a protein shake for a double punch, or alternatively to buy soy protein shake mix in of itself.
Give it a try and you won’t regret it.
Gain Muscle Lose Fat
If you want to gain muscle lose fat, and do it quickly then you are in good company as this is by far the number one objective of pretty much all of my clients. The problem is that you body naturally does one or the other at any one time so achieving both needs a bit of planning. But with the simple steps below you can and will do it.
So how do you achieve gain muscle and lose fat at the same time?
The first step is to introduce a high protein and low carbohydrate diet. This will provide your body with the slow burning fuel it needs to gain muscle lose fat. Your body will feed off the protein for muscle growth and the lack of carbohydrates will force the body to eat fat stores.
The second step to gain muscle lose fat is to follow a high intensity workout plan. In general I like to do this in two phases. The first is to include compound exercises using low repetitions and heavy weights. This will push your body to gain muscle quickly. As muscle burns more calories at rest than fat, your body will need more calories in a day just to stay the same so if your calorie intake remains constant then you will start to gain muscle lose fat naturally!
The second phase is to move into interval training for a high fat burning phase for definition. Still using weights but with higher repitions and lower weights, you will need to decrease your rest periods to approximately 30 seconds. This will create a cardio style workout that is still working your muscles hard. As such you will burn a higher level of fat and also define your muscles. Another win for the gain muscle lose fat team!