subject: Build Muscle And Lose Fat At The Same Time! [print this page] 2nd part 2nd part
Read 1st part here:
BUILD MUSCLE AND LOSE FAT AT THE SAME TIME?OH YES!!
We will see now the method I follow to stay lean and defined all the year round.
With this method ,even quite lean exercisers can achieve both goals but the numbers -as logical-cannot be so impressive.
In the end it is simply a matter of choice!
Use this method to fine-tune your body composition when necessary.
Adopt this method and forget about bulking,cutting and the yo-yo effect!You can combine excellent muscle definition with a decent muscle volume all year round.
1.Divide your program into muscle building days and fat loss days.Adjust your workouts accordingly.
2. Mix aerobic and anaerobic exercises in the same workout.Still better opt for compound exercises which recruit big muscle groups and combine the aerobic with the anaereobic element.
3. Your workouts should be short-40' to 45' everything included-but really tough.Intensity is crucial and the main factor for a real body metamorphosis.
4. Your main exercise menu should consist of:
-total body circuit weight training
-total bodyweight training
-HIIT and mainly sprints-even better hill sprints-,stairs climbing etc.
5. However intensely you exercise do not forget that an impeccable nutrition is the king:
-create a mild caloric deficit for your fat loss days -the opposite for the muscle building days
-eat not less than 2gr of protein/kg of body weight.Try only clean sources to minimize fat intake.This is crucial.
-eat a lot of fibrous vegetables and mainly cruciferous
-give extra emphasis to unsaturated and omega-3 fats
-totally avoid liquid calories(minimal satiation)
-minimize the consumption of cereals,dairy products and starchy vegetables
Diet is crucial!Respect it and avoid cheat days! Cheat whom? Yourself?This is for children,not for real women and men!
