And before you say that's garbage, let me immediately give you the science behind my statement.
On the contrary, if you want to gain muscle mass you MUST eat slightly more calories than you burn. Since there is NO WAY you can be both at the same time, there is NO WAY that you can gain muscle and burn fat simultaneously. As I said this type of muscle gain while (most likely) deficient on calories may happen only in the beginning and only until the body adapts to the new stress.
If you are still reading this article I assume you are pass that point, so like I said this occasion shouldn't concern you. The second occasion is if you (well, not you of course) use banned medication of some type (steroids, hGH, IGF-1), which may cause muscle mass gain in a state of negative calorie balance.
What happens in reality is instead of gaining muscle mass, or in other words increasing the circumference (or the number) of contractile tissue, you increase the water content in the muscle fiber. You can train your body to burn excess calories instead of storing them as fat, and you can exercise to build up your muscles.
The very first technique you need to learn in learning how to burn fat and build muscle is to train your body to burn off excess fat.
The human body is intelligent to the degree that it watches the calories coming in, and the activity burning them up. Combine resistance training with the reduced calories from your improved diet, and you should see a dramatic improvement in your health.


The weights you use will need to increase in weight constantly, as your body adjusts to each new level. The most crucial step in learning to burn fat and gain muscle is to train your body, first to burn fat, and then to sustain muscle growth.
Join us on your way to healthier life, receive tips and recommendations for improving your fitness and health. For this reason, and because I am sick and tired of answering this question over and over, you are going to encounter the simple truth right now. In other words what goes in your body in terms of food and calories MUST be less than what you burn throughout your day. To some degree, I repeat, to some degree you may see muscle mass gained and fat being burned at the same time in only two occasions. Both of these ultimately produce a short term hypertrophy (muscle mass gain) in the beginner. Any way, like I said that was just for your information, so that you don't get to ask this question again next time you see someone bulking up (or at least that's what's appearing on the surface) while getting leaner at the same time. Up until this moment science (still) has not given us a straight and useful answer of the question how to build muscle and burn fat at the same time.
It doesn’t have any idea what future caloric intake will be, so it tends to store excess calories as fat. You should see quick results from the previous step, as your muscles get bigger and your waist gets smaller.


When you can lift a weight for 8 reps with no obvious difficulty, you can then add to the weight and keep the pressure constant. And guess what happens later on when you (actually not you, may be someone else) get off of the "stuff"? Once you know for sure, go for it and don't let any distractions and uninformed thoughts get on the way. Weights increase the muscle mass, and this in turn leads to an increase in the speed at which calories are burned.
Protein is the nutrient which aids muscle repair, and this stimulates growth as your training program continues.
Eventually you will reach a stage where your metabolism will be trying to burn off fat and grow muscles, but the difficulty lies in the body’s natural tendency to burn muscle. I, too, thought and hoped that I can shorten my way to a better body by shedding fat while building muscle at the same time. Sometimes when you are hungry on waking, that is a symptom of your body burning muscle instead of fat.



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