Losing body fat and building muscle go hand in hand like proper nutrition and exercise. Decreasing your body fat percentage will lessen or prevent the formation of stretch marks and cellulite while providing a stable environment for muscle growth. Building lean muscle mass will help you burn more fat, faster and more often. Everyone wants to melt away body fat. Unless you are a male with 2% body fat or a woman with 8% I will promote this fitness goal for you. Now, how do you start building this dream body?
Muscle Building & Fat Melting
The best muscle building methods range from unique exercises and workout tips to nutrition secrets you probably never heard or thought of. The goal to aim for is to combine all of these tips over time but until then try adding a few of these methods whenever possible, at least once or twice a day for beginners.
Eat, Build & Feed Muscle: 5 Nutrition Tips
- Eat More Protein for Breakfast. According to the American Journal of Clinical Nutrition, eating more protein not only prevents unhealthy cravings throughout the day but it also stimulates the metabolism for breaking down protein and utilizing carbohydrates more efficiently. AJCN also found that test subject reported high-protein meals for breakfast were more satisfying for the appetite… When should you eat protein and carbohydrates?
- Eat Lean Meats. Ideally you want to match your protein consumption with your weight or weight goal. Aim for somewhere between 1 to 1.5 grams of protein for every pound that you weigh. For maintaining your current bodyweight while still trying to build muscle eat 1 gram of protein per pound of bodyweight. For gaining mass and building muscle you want to consume about 1.5 grams of protein for every pound of bodyweight.
- Then Eat Some More – because packing on dense muscle mass requires consuming more protein and more calories, although it’s important to remember that quality is always better than quantity. You should avoid processed foods, alcohol, refined sugars, and progressively add more complex carbohydrates and healthy fats to give you the proper fuel for hitting the gym. Give yourself a goal, if you haven’t gained 1 to 2 pounds of lean muscle over the span of a week; incorporate an extra 500 calories into your daily diet.
- Eat Every 3 to 4 Hours. Not only will eating 6 meals per day increase your metabolism but it is also the prime time for helping your body build new proteins. You should at least be eating 20 grams of protein every 3 hours.
- Post-Workout Carb Loading? Or otherwise known as Carb Backloading, is a method that requires you to deprive yourself of carbs until you desperately need them then at the last possible minute you overdose on carbohydrates. Muscle recovery occurs after exercise and on days of recovery. Technically, our insulin sensitivity is much higher after working out than it is before exercising. Consuming too many carbs after working out increases your resistance to utilizing those carbohydrates by making it more difficult for your liver to process from applying too much stress. When your liver cannot optimally process metric units (or calories from – carbs, proteins, fats – in grams (g.,)) they are then stored as fat. The common myth of “back-loading” or Carb-Loading after your workouts is a fitness fad that you should avoid. Throughout the day, your carbohydrate intake should decrease, so if you workout in the mornings then it’s viable to eat more carbs post workout. Any other time it is essential to improve your intake of natural amino acids and fatty acids.
Eating healthy foods at the right time of day works harmoniously with pushing your muscles to their limits but it’s still only part of the full equation. Burning body fat and cutting your body fat percentage is a result of increasing your lean muscle mass, boosting your metabolism, detoxifying your liver, and just improving your overall health, diet and fitness. Let’s go ahead and cover some workouts tips for melting body fat and building muscle.
Force, Build & Grow Muscle: 5 Training Tips
- Ignite Your Workouts with Circuit Training. This type of workout not only eliminates all excuses to why you’re not working out but it also gives you quick results. The concept of less is more is the basic principle of circuit training; meaning less time but more effort is spent. If you are trying to lose weight or cut down your body fat percentage limit your rest between sets to about 30 to 45 seconds then jump right into the next set of exercises. This increases your strength and endurance, because when it’s done right, circuit training works every muscle fiber to exhaustion.
- Muscle development is gained by increased time under tension. You can either work your way up to performing split workouts which are days where you lift twice in one day. Or if you are a beginner you can work by increasing the amount of time it takes you to complete each rep (with controlled movements.) Either way remember, recovery is part of the process, if you feel you are really pushing your limits; don’t be afraid to take an extra day off.
- The Forgotten Method of Complex Training. What is complex training? Any form of resistance training followed by plyometric exercises. For example; if you perform squats followed by squat jumps you are implementing complex training. How will I benefit from complex training? Everyone has to start somewhere. Olympians and other professional athletes are known for utilizing this type of training. Plyometric exercises alone work wonders by burning calories through depleting glycogen stores. Glycogen storage is really just a fancy way of saying “stored energy in the form of sugar”. Give yourself a solid 45 seconds to a minute rest between resistance training and plyometric exercises. Over time, you can make this more challenging by decreasing the amount of time you spend resting between sets.
- As we delve deeper into the realm of exercise and fitness, I want to touch basis on the importance of proper recovery because your muscles won’t grow without it. For your muscles to grow with full functionality you need to follow those 5 nutrition tips I talked about earlier, as well as drink half of your bodyweight for water in ounces on a daily basis. If you drink alcohol, coffee or tea, you will need to drink additional amounts of water to match the volume of those drinks. Furthermore, it’s of equal importance to realize that the term “rest day” or day off, simply refers to not pushing yourself to exhaustion. Just because you went to the gym yesterday does not mean you should sit on the couch today. Go find a pickup game of basketball, walk around the block or track a few times or read and apply 3 Daily Exercises for Muscle Growth & Repair.
- Bodyweight Training vs. Weight Training, which is better? Collectively, neither one is better than the other – per say. They both provide benefits, but as with everything in life, timing is the main determining factor. If you have time to lift weights you definitely should be weight training. If you really don’t have time to go to the gym, un-rack then re-rack the weight (proper gym etiquette,) then you should lean more towards bodyweight training. A common question I am asked is “Can I still build muscle without weights?” The answer is a simple YES. Although it can be a little tedious, it all depends on how you structure your reps and sets. For instance; Do you want to build more muscle mass to effectively burn more fat? – In order to compliment these results you have to cut back on the number of reps you are doing and increase the number of sets. Instead of doing 50 pushups, do 5 sets of 10 pushups or 10 sets of 5 pushups and apply the same technique for each of your bodyweight exercises. Now, if 5 pushups are too easy – instead of taking a break in between sets like you’re used to – transition into another bodyweight exercise that works the same muscle groups (using the same muscle building principle.)
Full Body Fat Melting Split Workout
Lower Body Fat Burning Circuit Training Workout
- Warm Up & Cool Down: Half Mile Jog + 4, 200m Sprints
- 25 Bodyweight Squats (no rest)
- 1 Minute Wallsits (30 to 45 second rest)
- 25 Jump Squats
Repeat for a total of 3 Sets
Upper Body Fat Burning Circuit Training Workout
- Warm Up & Cool Down: 50 yards of bear crawls ea.
- 15 Tricep dips on Chair, Couch, Bench, Etc., (45 to 90 second rest)
- Alternate Between: 5 Pushups & 10 Mountain Climbers. 50 total pushups + 100 Mt. Climbers (no rest)
- 15 Tricep Dips (no rest)
- 1 to 2 Minute Plank (no rest)
- 15 Tricep Dips (no rest)
- 25 Reps of Supermans (no rest)
- 15 Tricep Dips or til muscle failure
One set and you’re done!
Depending on your level of fitness and how quickly your body recovers you can implement this workout in one of 3 ways.
- Lower body workout in the morning and upper body workout in the evening: split workout,
- Two days on then two days off, or
- One day on and one day off: every other day.
Over time you would make changes to this workout to fit your desires because goals will change, yet it’s important to implement changes so that your muscles don’t become used to certain exercises. Other forms of training that provide even greater muscle building and fat melting possibilities are pyramid training and progressive overload training.
A question that might be lingering in the back of your mind is to why cardio training is not listed as a fat melting exercise? Simply because cardio is too basic, even for beginners, you spend time getting pumped up but become bored as soon as you start. Cardio training is too repetitive. Now, depending on your definition of cardio, after you complete the first two workouts, I might ask “Was your heart racing, were you sweating and are your muscles sore?” If so, it seems like you have benefited from the best of both worlds. And like I said, losing body fat and building muscle go hand in hand. How would you like to revive or preserve your youth?