Learn What to do in Order to Lose Fat and Build Muscle

Sep 17th 2015 at 4:51 AM

The answer to this age-old body building question is ‘yes’. But in order for fat loss and muscle gain to happen simultaneously, your body has to achieve peak efficiency. Normally, it’s very difficult for the body to perform at peak efficiency. Peak efficiency is rare and is usually experienced when you just start weight training. When you are new at weight training, your body will be stimulated in a way it has not experienced before and this will trigger massive changes. The other scenario when your body will experience peak efficiency is when you have been away from weight training for a prolonged period. This period of regaining muscle that you have lost will trigger simultaneous fat burn and muscle gain.

Gaining muscle or losing fat should be determined by the amount of body fat you have. As a man, your body fat level should be at 10% while as a woman, you should be at 12% body fat. Body fat amount that is above this level is too high. If your body fat is high, then you should first concentrate on losing fat before you start gaining muscle. You can take up kickboxing in Sydney to accelerate your fat loss and when you are at the ideal fat level, you can start focusing on building muscle. Having an ideal diet will also help with your fat loss. You can visit a trained nutritionist to help you come up with the ideal diet for your goal. Most body builders will stick to a diet ratio of 40% protein, 40% carbohydrates and 20% fats. Note that the source of carbohydrates you consume should be complex carbs, such as oatmeal, brown rice, whole wheat flour or sweet potatoes. Other sources of fiber such as broccoli and string beans are also ideal for a fat loss diet. Proteins should come from lean meat sources such as lean red meat, sea food and skinless white meat. Though fruits are good for you, eliminate them from your fat loss diet as they are simple carbs. Fat sources should come from sources such as flax seed or olive oil.


After you lose fat, it’s time to focus on gaining muscle. By increasing the amount of protein you consume, you will start to gain muscle. For instance, increasing your protein intake to 1.5 grams per pound of weight and doing the same for carbs, will do the trick. This, of course, is in addition to doing the right exercises. Doing more cardio for instance, will not help you with muscle gain, while doing more resistance and strength training will help you to gain muscle. For best results, make sure you work out under the instruction of a trainer at gym bondi junction. At least 45 minutes at the gym, of well-coordinated sets, reps and rest periods, for five days each week, is all you need. With this in mind, you can start preparing to lose fat and bulk out.

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