Friday, December 9, 2011

The Best Way To Build Muscle And Burn Fat At The Same Time? by Jerome Mangram

It's a fact that most people who take up bodybuilding want to achieve two simple goals: big muscles and razor sharp definition.

The truth is In order to get huge and ripped, your goal should should be to build muscle and burn fat while working to achieve mass.

Almost everyone who trains want this "super body" so badly, they tend to dive into their new programs with full force. They're desperate to see results fast, while putting in a minimal amount of work. Most people want to supersize their muscles, but they don't want to gain any extra body fat during this process.

It's important to know….

If you are seeking quick results, it is not likely to add a large amount of muscle to your physique without adding on body fat.

If your goal is to start "bulking" in a big way, you have no other choice than to accept this.

Your body increases muscle size through protein synthesis, a process that requires a surplus of calories in your system. Unfortunately, your body can't put 100% of your caloric surplus towards muscle growth. The fact is, a certain amount always adds towards body fat, so trying to build muscle burn fat at the same time does not work.

The only way to get the body of your dreams as efficiently as possible is to work in stages: build muscle on specific days and work on cardio to reduce body fat, to build muscle and burn fat at the same time.

{{{Ultimately,-Keep in mind that your muscle mass levels play a major part in deciding your basal metabolic rate, so it becomes easier to get rid of body fat after you have built your muscles to a significant degree. So, starting with a bulking phase is almost always your best bet then mixing in some cardio to burn fat.

Concentrate on what we've touched upon here, the point of a bulking phase is simple: grow as much muscle mass as possible and minimize body fat gains. When bulking up, keep your goals simple; since you can'tget around gaining body fat, you should instead try to keep these fat gains to a minimum by being a bit more active.

Here are the 3 things you need to do to achieve your goal….

1) Don't go overboard on calories.

Work towards a program of "optimal nutrition" instead of looking for a quick-fix "super nutrition" program. Fuelling muscle growth requires a caloric surplus, but randomly shoving food down your throat to grow muscle tissue will really just make you gain fat.

A very common caloric surplus formula is to take in 15-20% more calories than you need for weight maintenance; this amount will help support muscle growth. This is the optimum caloric excess range to support muscle building, so if you've already reached this figure, you don't need to consume any extra calories.

2) Keep a tight eye on your specific food sources.

Try getting your nutrients from the following big three: lean, high quality proteins, natural high fiber carbohydrates, and healthy, unsaturated fats.

Instead of just chowing down on everything in sight, focus on eating lean protein sources, maintaining a carbohydrate intake of good carbs to level out your blood sugar, and avoid large amounts of saturated fats.

By following this diet will assist in limiting the body fat you do accumulate; that way, you won't have to bust your head trying to figure out how to build muscle and burn fat all at once.

3) Perform cardio a couple times a week.

In addition to your bulking phase,try implementing 2-3 cardio sessions per week to help lower fat gains, but don't go overboard with this. Longer duration cardio workouts have been known to cause muscle loss, so you should add only 10-20 minutes of high intensity/low duration cardio to your routine.

If you have achieved your ultimate muscle size goal, it will be a cinch to switch over to a fat loss cycle where you can focus on eliminating body fat while maintaining muscle size.

So keep in mind that you're going to gain some body fat when you bulk up and your job should be to focus on minimizing the gain, rather than trying to build muscle and burn fat at the same time.

To Learn more muscle building secrets to help you succeed at your goals visit

To put yourself way ahead of most people in the gym and build a muscular physique that demands respect and attention. Visit www.the and grab a free copy of the muscle building guide to get you on the right track.