If learning how to build muscle and lose fat at the same time seems like a stretch, it’s not. Always be positive and you’ll get positivity in return. Use that positive energy to your advantage and do the necessary things to make this a reality.
It’s not as difficult as it appears. Yes, there is work involved, but it’s nothing you can’t handle. And if you keep telling yourself that you’re going to look amazing and catch everyone’s eye, you’ll be motivated to follow the steps. Be the winner that you deserve to be!
1 – Do circuit training
You are probably well aware that you need to work out to build muscle and lose fat. But the way you do it is going to be the game-changer. Lifting weights is fine because it builds muscle, and muscle is metabolically active tissue. This means it causes you to burn more calories while you are at rest.
But there is a trick of the trade you can do to catapult your progress and it’s called circuit training.
Unlike your regular 3 sets of 10, circuit training involves moving from one exercise to another with short rest breaks or no rest at all. This keeps your heart rate elevated and enables you to burn more calories.
What makes circuit training so good is that you can build muscle while you burn calories at a high rate. All you need to do is combine weight training exercises with cardio-based exercises.
For example, you can do push-ups, dumbbell military presses, squats, side straddle hops, pull-ups, mountain climbers, bicycle crunches, and jump rope. Do all the exercises back to back, resting for 30 seconds between them, and then repeat the entire circuit three or four more times.
2 – Perform intervals
High-intensity interval training is another must when learning how to gain muscle and lose fat. Why? Because it is very strenuous and boosts your metabolism while working your muscles hard. The end result is that you get definition and lose fat in a hurry.
The way to do it is pretty elementary, but actually doing it is not. It takes as much mental strength as it does physical. Here’s how to do it.
Choose a form of cardio that you like. Let’s take running as an example. Start with a light warm-up jog for five minutes, then run as hard as you can for 30 seconds. Come down to a light jog again for 60 seconds and then hit it hard for 30. Alternate back and forth 10 to 12 times and finish with a light five-minute cooldown.
3 – Put your workout plan together
The best approach to take when it comes to building muscle and losing fat at the same time is to do circuit training and interval training for three days a week each.
Perform them on alternate days. For example, do a circuit workout on Monday, Wednesday, and Friday, and do interval training on Tuesday, Thursday, and Saturday. Then take one day off to recover.
4 – Work out on an empty stomach
You don’t want food sloshing around in your gut when you’re doing circuits or high-intensity exercise. So come into your workouts fasted. It’s easiest to work out first thing in the morning to take full advantage of this.
Plus, working out fasted will cause you to burn more stored fat, and it will also boost your testosterone and growth hormone levels.
now You should know how to gain muscle and lose fat
You should now have a good idea how to build muscle and lose fat. Take this information with you and use it to its fullest potential. You are going to have to work hard, but it will be well worth it in the end.
Also, remember to honor your diet at all times. You don’t have to get fancy, but always go for food that is healthy and as close to natural as possible.
If you’re struggling building muscle then we strongly recommend you read our latest guide. Click here >