Build Muscle, Fat Loss Management
A common myth heard around the gym is that when you build muscle, fat just melts away all on its own. Not even close.
Let’s get a few facts straight:
- Muscle does not turn into fat.
- Fat does not turn into muscle.
- The human body requires muscle and fat
- Muscle does not replace fat.
Muscle and fat are two distinct substances in animal bodies.
Reducing fat and building muscle requires a well designed program that incorporates both muscle building exercises and a muscle building/fat loss diet. Let’s look at each component.
Effective Muscle Building Program
Workout programs that are designed to build muscle quickly, generally consist of high intensity resistance training utilizing weights and machines. These high intensity workouts are broken up by intermittent rest and recovery periods to ensure maximum muscle growth.
There are many options when it comes to developing a workout plan. Most will be dictated by your goals and your schedule. For instance, will you perform your resistance workouts three, four, or five days a week? How will you break down the muscle groups for each workout? The key is to hit every major muscle group at least once a week and planning in suffiicent rest in between workouts.
Effective Muscle Building Diet
An effective diet for muscle building must focus on providing plenty of the muscle growth building blocks: protein. In addition, your diet must be tailored to your weight loss or weight gain goals. A typical diet will consist of 5-6 small meals throughout the day. Each meal will have approximately 60% protein, 30% carbohydrates, and 10% fat.
Protein is critical for the support of muscle growth. Good proteins are lean cuts of meat, such as beef or poultry, or seafood, such as mahi or tuna. Good carbohydrates can be found in vegetables, fruits, and legumes. And, while fat requirements can generally be met through the intake of meats, nuts and seeds can also be eaten in limited quantities.
The percentage breakdowns between protein, carbs, and fats is important. But even more important are the total number of calories in each meal. In other words, portion control.You need to develop a plan that dictates portion sizes based on your caloric needs. Caloric needs vary from person to person. Some people are trying to gain muscle and lose existing body fat. These people would need to adopt a diet plan that restricts calories to balance energy and muscle support needs versus the desire to lose fat.
These numbers are all able to be calculated based on an individual’s body weight, fat loss goals, and muscle growth plan.
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The market is full of fad diet and exercise programs. Some focus on weight loss with minimal coverage of workout routines. Others cover extensive exercise programs with very little attention paid to diet recommendations. Very few do a good job of presenting a program that combines both.
Again, when you build muscle, fat does not melt away or change. To accomplish your goals around muscle growth and weight gain/loss, an effective program combining exercise and diet is required. To learn about an effective and comprehensive muscle building / weight loss program, check out the Adam Waters RTP Transformation System
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