subject: 3 Keys To Burn Fat And Buld Muscle [print this page] If someone asked could you tell them the best way to burn fat and build muscle? If you asked the average person the answer would be no. There is hope as there are 3 key principles that you can learn to be on your way to a better you. Listed below are the 3 keys that you must focus on if you want to see any kind of results.
Consume the right foods:
When trying to burn fat and build muscle the most important thing you can do is to eat the right kinds of foods. In my estimation, 80% of the results you'll see will come from a proper diet. Unfortunately this can feel like your on a teeter totter when trying to build muscle and burn fat.
You see, you want to eat enough calories so that your muscles are getting the nutrients they need. What you have to focus on here are the right calories. Another words, you need to eat the right things. The correct ration you want to follow is forty percent protein, forty percent carbohyrdrates and twenty percent fats.
This simply means that 40 percent of your calories should come from protein, 40 percent from carbs and 20 percent from fats. This is the best combination for someone looking to keep on the muscle and trim the excess fat at the same time.
Overload The Muscles:
As with anything in life, if you want to attain measured and desirable results you have to go outside of your comfort zone. This applies to burning fat and building muscle. The muscle has to be continually be taken to the edge or brink of failure. This does not mean lifting so much weight that you have an elevated risk of injury.
You need to pick a weight that you can perform controlled movements with. For example, let's look at the bench press. Proper technique for the bench press would be to lye flat on the bench with your feet flat on the floor. As you perform the press itself, your torso should remain flat on the bench throughout the whole press. If you can't do this you have too much weight on the bar.
To overload the muscles you have to push them with enough weight so that you can barely complete 10 to 12 repetitions all while using proper form. For the real hard gainers it's a good idea to work with an amount of weight that only allows for 5 to 7 reps.
Remember, always use proper form and if you can't you have too much weight. On other thing that is a must is to stretch the muscle your going to exercise very well. This helps prevent injury.
Recuperate:
Now that you know how to eat right and train properly, the last key to learn is to rest. Tough right? It's common sense really but you would be surprised at the amount of people who don't follow this rule. Individuals get so excited about attaining a new physique that they over train.
For the following 2 reasons this is not a good idea: 1. It can cause your muscles to actually shrink because they are not properly healing and 2. It can lead to injury and prolonged soreness. Just as with your brain, your muscles need to rejuvenate.
When beginning, you should try and work out each body part one time a week. Train the muscles hard and properly and once a week will be sufficient. As you become accustomed to training you can work each body part out twice a week making sure you have at least 72 hours rest between each training session. For example, if you train biceps and triceps on Monday don't train them again until at least Thursday.
If you simply follow the three tips that are outlined in this article you'll begin to see your goals materialize quickly. Once you incorporate these keys into your regime you'll begin to see measurable and sustainable results faster then ever before. No one says burning fat and building muscle is easy but if youre persistent and follow a good plan it can be a little less painful.
