Burn Fat And Gain Muscle: 3 Strategies To Guarantee Success

Can you really burn fat and gain muscle at the same time

? Achieving both may seem like a daunting task. However, it is possible. I guarantee it can be done with the right exercise program. Because muscle burns fat, if you are to increase the amount of muscle you, you will burn more fat. I am going to reveal to you 3 strategies you can use to increase your body's potential to burn fat and gain muscle at the same time.

1. Total Body / Multi-joint Exercises. Exercises that involve movements of more than one joint at a time increase the challenge on your body. Think of it more like training a movement pattern rather than a single muscle. Very few movements, if any, utilize only one muscle. There are always other muscles that are actively stabilizing or slowing down the movement. This is a more realistic approach to training every day activities.

Complex movements will work more muscles and encourage more muscle strength and increased bulk than isolation exercises. They are also more time efficient than isolation.

Theres moreTotal body movements also increase your heart rate and its ability to transport oxygen. To create an effective workout, mix 3-5 of these complex movements in a circuit. Perform each exercise for 30 seconds and move to the next without a rest in between. Take an active rest of about 1 minute between circuits. Repeat up to 5 times. This type of program will not only increase your muscle mass but your heart's capacity to work and handle stress.

2. Good Nutrition. Good eating habits should be included in any weight reduction program. If your goal is to build muscle and recover from good workouts, then you should avoid eating a lot of processed and packaged foods. To maintain good health, a diet of healthy fats, high quality lean protein sources, whole grains and fresh fruits and vegetables is essential. Not to mention, you wont want to eat as much when you limit your foods to the healthy varieties.

Why is that? These foods are high in fiber and essential vitamins and minerals. Fiber rich foods also help to maintain blood sugar levels and make you feel full faster. When eating refined sugars your insulin levels fluctuate so much that your body goes from high to low and really isnt sure what to do. Additionally, protein and foods containing healthy fats help to reduce hunger faster.

Now for my favorite part

3. Interval Training. Short bursts of high intensity exercise have been shown to be very effective at burning fat and gaining muscle. Your muscles are tested more with high intensity exercises than with average cardio techniques. During interval training type programs carbohydrates are utilized to feed your muscles. You might say that in order to burn fat gain muscle you have to burn sugar.

How does that work? High intensity exercises require a lot of energy very quickly. However, fat cannot be converted to usable energy fast enough to sustain such high intensive activity. Not all of the energy that has been used will be restored with just a short amount of recovery. After several sets of interval training circuits, energy sources in the muscles known as glycogen have been significantly depleted.

Some research suggests that it may take 24 hours for these glycogen stores to return to normal levels. During that time, your body increases its fat burning in order to restore glycogen levels. Traditional cardio exercises do not produce the same effect.

What's next? If you want to burn fat and gain muscle, you need the right program. Gaining muscle is the best way to burn fat!! A training routine that incorporates multi-joint movements, proper nutrition, and high intensity interval training techniques will get you the results you have always wanted.

by: Aaron Ivey

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