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8 Ways of How To Burn Fat and Build Muscle

How To Burn Fat And Build MuscleIt is a daunting task to lose accumulated fat and build muscles. Gaining fat is easy, but it is very difficult to get rid of it. Burning body fat and building muscle mass can only be accomplished by following a balanced diet and exercise regime.

It is important to understand that there are no miracle pills that will aid in helping to burn fat and building muscle. In the journey to attain physical fitness, there are no easy way outs or short-cuts available. The following 8 ways will help to burn fat and build muscle weight at the same time.

Cardio exercises in a balanced way:

When your objective is to burn fat and also to build muscle, you need to strike balance in terms of both cardio and strength training exercises. Cardio is vital for burning fat, but excessive cardio would lead to muscle breakdown and would nullify your efforts to build muscle. Typically, one should do cardio for 20-30 mins, three to four times a week. This would help in burning fat gradually.

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Weight training exercises:

Carry out weight training or muscle building exercises on a regular basis. Try to cover all body parts during a week. Again, do not overwork your muscles as that would lead to inflammation and would not yield optimal results. Target 15-20 sets (in total) of 4-5 variants for a muscle group in a day. Also, keep altering your workout routine for a particular muscle group from time to time to have a better impact on your muscles. Remember, weight training exercises indirectly help to burn fat as more muscle content in the body leads to higher rate of metabolism, which helps in burning fat faster.

Cover all body parts:

You should not favor a certain set of muscles because they look good, e.g. biceps, pecs etc. Try to cover all body parts evenly as it will help in removing the bottlenecks in your exercise routine and would reduce the chances of an injury. All muscle parts need to develop in a coordinated manner to allow you to increase weights.

Right Diet:

To effectively burn fat and build muscle, it is important to determine how and when to eat proteins, fats and carbohydrates. What we eat is what is eventually reflected on our body and a few tweaks in our diet plan can help us lose weight faster and in a more effective manner. Small changes in the diet help in losing fat at a faster rate. Restrict your calorie intake, including foods known to promote fat gain. Include low calorie foods, fat burning foods and fiber-rich foods. These foods help in burning higher amount of calories than you consume and makes you full. Belly fat burning food helps to stay healthier, satisfied and more energetic.

Modifying diet intervals:

Apart from eating right, it is important you eat at frequent intervals. When you go without food for more than 3 hours, your body’s metabolism slows down. So, when you eat, instead of burning calories, your body starts accumulating them as fat. Eat healthy snacks and meals at regular intervals to boost your body metabolism and keep your glucose levels normal. This is one of the most neglected tips when trying to burn fat build muscle. Don’t forget it!

Pre and post workout nutrition:

To gain muscle mass, it is important to take care of pre and post workout foods. Right kind of foods improves your performance and endurance so that you can get best results after vigorous workouts. These foods provide fuel to your body to perform intense exercises and build muscles. Include foods such as chicken breast, whole wheat bread, salmon, milk, cereals and grilled chicken in your pre and post workout diet.

Taking Sufficient Rest:

Sufficient rest is required by the body to recover to build muscle. Damaged muscle parts after vigorous exercises require sufficient rest to recover. Rest helps the body to recuperate and help in synthesis of proteins. Take rest of 1-2 minutes between any two set of exercises. This prevents muscle loss or catabolism. Moreover, weight training exercises stimulate the pituitary glands and help in release of growth hormones. These growth hormones are secreted only during rest, and they help in quick recovery.

Fitness Supplements:

Fitness supplements can help you gain maximum out of your workout regime and achieve your muscle building and fat losing goals. Some of the important supplements recommended by fitness trainers are whey protein isolate, creatine and branched chain amino acids.

Follow these 8 tops tips and start to burn fat, build muscle today. These tips are a great way to get way to turn your body into a fat burning machine with well defined muscles to help you get the body shape you have always dreamed of.

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