Sports Magazine

How to Lose Fat and Gain Muscle

By Mia_patterson

How to Lose Fat and Gain Muscle in Minimal Time

How to Lose Fat and Gain Muscle fast
Many people now know that you have to go through some sort of bulking up phase in order to dramatically increase your muscle bulk. This commonly involves increasing the amount of calories taken on board to much higher levels for 2-4 months. It follows then that each day the body will be producing a net surplus of calories which can then be of use in building muscle mass.
This is highly effective at increasing muscle mass however some people are not keen on this approach as a certain amount of bodyfat will be added which they do not want. Brilliant news for those individuals is that there is a new process of bulking up without the gains of excess fat and without having to count every last calorie. So, here is our short how to lose fat and gain muscle guide fast:
Recent studies have shown that the body responds to bulking diets in unique ways. although most people assume that eating excess amounts of food leads to an increase in fat tissue immediately, this is just not true. Studies have proved that for the initial two weeks of a bulking program the body has not adjusted into a fat adding mode yet and so for those first two weeks your body is highly anabolic due to raised levels of testosterone and insulin levels triggered by the excess supply of food and workouts.
Your body will start to add fat tissue very quickly after the first two weeks because the body will have had time to adjust to the new regime. Therefore why not do a two week bulk followed by a two week cut. The two week cutting period will provide your body with enough time to return back to normal and to shed any excess fat tissue gained.
You ought to lower your calorie intake to around 500 below your regular daily maintenance requirements whilst you go through the cutting phase. This will push your body to burn fat and if you keep working out with heavy weights and maintain a decent intake level of protein you won't lose any muscle mass only become more ripped! This is great if you want to know how to build abs that are visible as you can keep getting bigger and stronger without adding too much belly fat at any one time.
So, if you are concerned about going through a long bulk due to not wanting to gain fat tissue then try this short mini-bulk and cutting cycle to gain lean muscle mass and to get ripped. If you are interested in this method it is based on reports from the following studies:
"Changes in macronutrient balance during over- and underfeeding assessed by 12-d continuous whole-body calorimetry." Jebb S A; Prentice A M; Goldberg G R; Murgatroyd P R; Black A E; Coward W A.
When you do your bulking make sure you include the following all time classic mass building exercises to maximise your lean muscle gain. Pec exercises: barbell bench press. Shoulder exercises: Over head press. Back exercises: bent-over rows. Leg exercises: Dead lifts and squats.
Whatever method you use in order to pile on muscle mass just be patient, disciplined and stick to it, your efforts will be rewarded with increased muscle mass in due course.

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posted on 28 December at 07:17
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