The primary goal of many bodybuilders and people who visit gyms is to build muscle and to lose fat simultaneously. Unfortunately, you will have to implement specific training for the appropriate amount of time to start building muscle mass and reduce body fat at the same time.
However, it is common that bodybuilders tend to be extremists, which is not a healthy thing for ordinary people all around us. If you want to enter the bulking phase, which is another name of phase that will help you increase muscle mass, you will know how to deal with extremes.
If you want to gain muscles, the first thing that you have to think about is food, and you will need lots of it, as well as reduction of some cardio activities that will reduce their size. If you want to shed fat after building muscles, you will need fewer calories and extreme cardio exercise, but that will happen afterward.
So the question is how to make a compromise between cutting and bulking so that you can increase muscle mass and reduce body fat at the same time.
The combination of science, understand and information on how various systems in body function, you will be able to know how to apply the correct exercise as well as nutritional timing so that you can lose fat and increase muscle mass simultaneously.
You have to take advantage of the body’s hormonal state which means that you have to plan circadian rhythms, day-to-day exercise, and nutrient timing thoroughly. The plan will evolve around both extreme overfeeding for muscle gain and extreme underfeeding for fat loss.
Therefore, you have to implement both training for muscle gain, it mostly includes heavyweights, and training for fat loss such as HIIT and cardio. You have to combine it with eating a low amount of calories and carbs and performing fat burning activities such as regular HIIT or cardio exercises.
Click here to see what HIIT stands for.
The rest time you will either hit the iron heavy, sleeping or eating like a madman the enormous amounts of proteins so that you can build muscles.
When it comes to cardio, you can do it between three and six times a week, and you should alternate it between HIIT cardio and slow-duration cardio. You can start by walking an incline treadmill for 45 minutes which is an excellent solution for long-duration cardio.
You can sprint outdoors and cycle, which is ideal for high-intensity cardio training, but you should do it on weight training off days.
The actual content of your weight training is not so relevant as timing. It is essential for this particular program that you make weight sessions to be done in late afternoon or early evening because that will allow you to burn fat throughout the day.
You should eat low calorie and low carb diet, so you have to schedule weight training early enough in the evening. You should get a minimum of six hours between bedtime and weight training so that you can reduce the amount of body fat after it.
The idea is to overfeed so that you can increase protein synthesis and reduce glycogen stores. If you do it early in the day, it won’t reach the potential for fat burning for the rest of the day, which means that you will prolong your time for getting appropriate results.
To learn details on how protein synthesis functions, enter this site: http://www.proteinsynthesis.org/what-is-protein-synthesis/.
The most exciting part for this particular goal is the diet because you have to divide it into two separate phases: the first one is low calorie and high carb portion.
- Low Carb Portion – During the weight training off days, it lasts all day, while on weight training days it lasts half a day. The maximal caloric intake should be between 10 and 12 times your body weight. The macronutrient ratio should be 30% fat, 20% carbohydrates, and 50% proteins.
- High Carb Portion – You eat them only on weight training days just. The idea is to start from the beginning of weight training session and to continue until bedtime. The same amount of calories you would take in the normal-calorie day, but you should consume them in 6 to 8 hours. In this particular portion, you should eat 75% carbohydrates, 5% fat and 20% proteins.