Sports Magazine

Build Muscle and Burn Fat

By Mia_patterson

Can You Really Build Muscle and Burn Fat At The Same Time?


Build Muscle and Burn Fat Can you really build muscle and burn fat at the same time? Or is that just reserved for the drug boys and girls? I know, I know, all those amazing before and after pics in the ads, right? But how real are they?
In a study reported in the American Journal of Clinical Nutrition (58:561-565), "Muscle Hypertrophy With Large Scale Weight Loss and Resistance Training," subjects took off fat while gaining muscle.
Fourteen women followed an 800 calorie, high protein diet (80 grams of protein, 97 grams of carbs and 10 grams of fat) - with seven of the women lifting weights for 30 to 40 minutes three days a week and the other seven women simply following the diet without exercise.
The study lasted for 90 days and the workout consisted of bench presses, pulldowns, military presses, pullovers, curls, tricep extensions, knee extensions, and knee flexion.
The two groups lost the same amount of weight - approximately 33 pounds. The lifting group, however, actually increased muscle mass by 21 to 27 percent, while the non-lifting group lost muscle, along with fat.
"These results indicate that weight training can elicit muscle fiber hypertrophy during periods of severe energy restriction," said the researchers. "Strength declined in the sedentary group during the weight reduction but increased in the weight-trained group."
The key to successful weight loss is weigh training - not walking, or any other low intensity cardio program - and a high protein diet. In the study, 40 percent of calories came from protein, as opposed to most fat loss diets that call for only 15 to 20 percent protein.
Now, let's get a few things straight. This is not an endorsement of severe calorie restriction. Even if you get results initially, eventually your body will rebel with a lower metabolism, muscle loss and fat gain.
However, it does show you that when you properly apply the fundamentals of proper weight training and nutrition, you can build muscle while you burn fat, and completely reshape your body.
If you really want to ramp up your results so you can dramtically transform your body and do it fast, consider adding high intensity interval training, or what I call power cardio, to your weight training program.
This type of training, along with intense weight training, is one of the best things you can do to build power, muscle mass, speed, strength, endurance, and lose fat! Proper power cardio can give you the best of all worlds.
A brief explanation of this training is that you do just that - train in intervals, by alternating a brief period of exercise with a brief period of rest.
And the overall length of your workout are much briefer in duration than your typical aerobic sessions.
Power Cardio will -
1 - Burn more calories by elevating your metabolism so you lose fat faster2 - Increase your power3 - Increase your speed4 - Increase your endurance
No matter what your fitness goals, power cardio is one of the best ways of helping you achieve them. And the variations are endless. You can vary the training parameters (exercise to rest ratio, number of intervals) to make the workouts harder or easier, depending on what you are trying to accomplish.
You can also use any number of exrecises for your training, such as cycling, sprinting, treadmill, elliptical trainers, jump rope, rope climbing, hill sprints, and more.
Don't continue doing endless hours of aerobics that aren't helping you reach your goals anyway. Get more out of your cardio workouts by performing interval training.
If you want to build muscle, lose fat and get fit fast, you need to add power cardio to a program of intense weight training. These two forms of exercise, combined with a proper nutrition program, will quickly and radically change your body from a before into an after. By training intensely in short workout sessions, you can spend less time training, allow your body to recover from your workouts, and more quickly see muscle building, fat burning results!
Source

You Might Also Like :

Back to Featured Articles on Logo Paperblog

These articles might interest you :

  • Movies of Recent Vintage Happening This Week

    Movies Recent Vintage Happening This Week

    Trivia will be happening this Tuesday night, August 21st at 8:30 PM, with "2010s Movie Trivia" as the Special Category. It will be seven questions about movies... Read more

    6 hours, 35 minutes ago by   Theomnipotentq
    BASEBALL, SPORTS
  • How a Keto Diet Could Ease Chronic Pain

    Chronic pains such as fibromyalgia, migraines or arthritis is a very common problem. Could a keto diet help ease these symptoms? Dr. Andreas Eenfeldt sits down... Read more

    7 hours, 21 minutes ago by   Dietdoctor
    DIET & WEIGHT, HEALTH, HEALTHY LIVING, MEDICINE
  • Video of the Week: Three Versions of Tree Pose

    Video Week: Three Versions Tree Pose

    In this video, Baxter demonstrates three versions of Tree pose, one of the few original standing yoga poses (according to author Richard Rosen) and a... Read more

    7 hours, 23 minutes ago by   Ninazolotow
    FITNESS, HEALTH, HEALTHY LIVING
  • Grumman F7F-3 Tigercat

    Grumman F7F-3 Tigercat

    @ Chino, CA May 2018 Arguably one of the most graceful piston-engined aircraft ever designed, this Tigercat makes a photo pass down the runway during the... Read more

    7 hours, 53 minutes ago by   Htam
    PHOTOGRAPHY, SOCIETY
  • ‘Arrow’ Season 7 Promises To Be Grittier and Push Boundaries

    ‘Arrow’ Season Promises Grittier Push Boundaries

    Get ready for Arrow to go back to its roots in season 7 Arrow has all the dark elements of a Netflix show, but being a series on The CW network, it’s limited... Read more

    8 hours, 8 minutes ago by   Entertainmentjolt
    ENTERTAINMENT, TV & VIDEO
  • Ground Beef and Tomato Bake with Cauliflower Topping

    Pascale Naessens' low-carb take on the classic Irish shepherd's pie, where cauliflower replaces the traditional mashed potato topping. A multi-layered... Read more

    8 hours, 23 minutes ago by   Dietdoctor
    DIET & WEIGHT, HEALTH, HEALTHY LIVING, MEDICINE
  • 7 Employee Practices That Will Make You A ‘Superboss’

    Employee Practices That Will Make ‘Superboss’

    Every business executive and entrepreneur I know believes they are good or even great leaders, but as an advisor I often hear a different story from their team. Read more

    8 hours, 23 minutes ago by   Martin Zwilling
    BUSINESS, CAREER

COMMENTS ( 2 )

By Reginald Beam
posted on 14 November at 00:55
Report spam/abuse

This blog was... how do you say it? Relevant!! Finally I have found something that helped me. Kudos!

By Duane Old
posted on 13 November at 18:09
Report spam/abuse

I'm not sure the place you're getting your info, however good topic.

I must spend some time finding out much more or understanding more. Thank you for magnificent info I used to be in search of this information for my mission.

Magazine