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Determining The Best Way To Burn Fat Without Sacrificing Muscle

8/17 10:38:44
Let's be honest, who doesn't want to build muscle, lose fat and feel great? Unfortunately, with all the conflicting information out there, and the marketing hype and lies being fed to us, not to mention the countless fad diets on the market, this goal will never become a reality for many individuals.

To build muscle and lose fat you want to focus initially on burning the fat since it is rare to lose much fat while building muscle unless you have great genetics. However, if you are new to strength/resistance training you may be fortunate to find your muscles growing despite this.

You want to start by eating 4-6 small meals a day instead of 2 or 3 big meals, with most of your calories coming from the earlier meals of the day. There is no need to count calories if you commit to eating small frequent meals and eat until you're just about satisfied, and no more.

Your meals should consist of good sources of protein such as tuna steaks, chicken breast and lean cuts of lamb or beef, and natural starches such as potatoes, brown rice, and whole-wheat pasta, as well as fibrous carbs such as green vegetables. Also eat quality sources of healthy fats such as nuts, olive oil, and fatty fish.

Avoid processed and high GI carbs such as white rice and white bread, and avoid starches at night. The only time you should have high GI carbs such as is after intense strength training workouts such as weight lifting, to aid muscle development.

Cut out sugary and fatty foods, especially, since these are the reason why you gain fat. As tempting as they may be the consequences they have on your health are very serious. Substitute desserts with fruits and sugar-free yogurts.

Drink at least 12 glasses a day of filtered or spring water since keeping yourself hydrated is essential, especially when exercising regularly. It maintains healthy functioning of your body, flushes out harmful toxins, suppresses your appetite, helps the body lose fat and gives your muscle that "full" look. Drink green tea too, which is known for its many health benefits, one of which is increasing metabolism, helping you lose fat easier. For best results, drink 3-5 cups a day.

Once you have polished up your diet you want to begin a strength training program such as weight lifting, although bodyweight exercises are a great alternative. This will multiply your fat loss results by raising your metabolism rate, allowing you to burn more calories even while resting,

Strength training is also necessary for fat loss because it prevents muscle loss, which occurs when you lose weight by lowering calories too much or only performing aerobic exercise. It also burns calories in itself, and helps you achieve that muscular look for men, and a sexy, toned look for women.

In addition to the strength training, you do want to perform regular fat-burning aerobic exercise too. I mention this last because, as I wrote earlier, if you just focus on aerobic activity without strength training, may burn muscle tissue, and since muscle requires calories to maintain itself, and therefore losing muscle slows down your metabolism, you're likely to easily gain the fat back, with interest!

As you reach your desired body fat, you can then focus on building muscle. Keep your protein intake high, and increase your intake of complex carbs, as these will fuel your workouts and help you build muscle. Unless you gain fat easily, cut out the aerobic exercise completely and focus on strength training, with heavy weights if possible. By following this routine, you will build muscle, lose fat, and look and feel absolutely terrific in record time.
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