You might already know that you require a calorie surplus to build muscle and a calorie deficit to lose fat. Because of this, many people have often stated that it’s impossible to build muscle and lose fat at the same time. Let’s take a closer look into the issue of how to gain muscle not fat and what you can do about it.
First things first, you have to understand the concept of how you can go about building muscle while also burning fat. Since this objective does require you to utilize two very different diet approaches, what you’re going to need to do is use a zig-zag approach. The first way is to dedicate a period of two weeks to building lean muscle mass and once that period is over, switch over and dedicate another two week period to working towards the goal to burn fat. Additionally, having the variety in the plan helps to keep you interested and committed to the program, which is also very important for maximum results.
The second approach that you can use to help lose fat and gain muscle is the weekly approach where you incorporate both set-ups into your full weekly period.
In this scenario, you would dedicate your weight lifting days to muscle building days and then dedicate your off or cardio days to your fat loss days. Calorie intake would be adjusted according to whichever day it was and your body would constantly be shifting in and out of fat burning or muscle building mode. This type of set-up tends to work great for those who struggle with high or low calorie eating for longer periods of times since every other day you’re doing something different.
Most will be able to get through one hard day of dieting without too many problems when they know the next day they get to feast. Now, before getting into the actual set-up description, you’ll want to make note that when working towards both goals at once, progress will be slower.
Fortunately, the advantage to this is that you’ll stay very lean throughout the entire muscle building period and completely avoid a lengthy diet period that many people have to go through after reaching their goal weight. As long as you know ahead of time that your progress may be a little on the slow side and are willing to accept that, then you’re all prepared for the set-up and design. Once you have that number, add 1500 calories to it to get your total weekly calorie intake goal.

After arriving at that number, you want to designate high calorie days and low calorie days. Just remember that the total of all seven days must equate out to your total weekly calorie target that you figured out above. Once you have your calorie targets set for each day, then place your weight lifting days on the high calorie days and your cardio days on the low calorie days. If you choose to do the two week approach instead, then add 500 calories per day to your maintenance calorie intake for 14 days straight and then subtract 500 calories per day for the fat loss period and use that for 14 days straight. For help figuring out a precise plan to follow, please check out the No-Nonsense Muscle Building program. No-Nonsense Muscle Building because it's a complete step-by-step muscle building success system based on the little-known secrets discovered by an ex-skinny guy nicknamed Skinny Vinny.
Simply Enter Your Email Address Below To Receive Your Free eBook " Muscle Building Essentials"! While their hard work is inspiring and admirable, you're not really looking for the kind of 'bulk' like female bodybuilders have. Or maybe you head over to the Health & Fitness board on Pinterest until you find a workout that claims to tighten, tone or firm the body part you find lacking.
Yes, most 'toning' workouts miss this point, but 'muscle tone' actually requires that you have some muscle. All three of these girls are pretty lean and we go from one end of the spectrum (very little muscle) to the other (a lot of muscle). So, if you're already fairly thin but still don't have the kind of muscle tone you'd like, (often referred to as being "skinny fat") then you need to build some muscle. If you want some poppin' guns like the lovely lady in picture #3, you've got a lot of work ahead of you! If you're on the larger side and want to increase your muscle tone, you could certainly do that by building more muscle. Having 'toned' muscles doesn't mean building long & lean muscle, as opposed to bulky muscle.
You have some muscle but also very low body fat, making said muscle appear more vascular and 'ripped' than you'd like.

The best they'll do is help you burn a few calories so you can lose some fat and help you preserve some muscle. In any case, it's going to take more than a month of dedication, or a 60-day challenge, or whatever short-term results advertised. Your best bet is to train with actually challenging weights, doing total-body movements such as squats, push-ups, deadlifts, etc. So, in sum, the kind of workouts you'd do for increasing muscle tone involve what you'd generally think of for building muscle. Whether that's challenging bodyweight exercises like chin-ups, push-ups or dips; or adding some actual weight to a bench press or squat, you need something that is going to stimulate and challenge said muscles.
But even if you already have a ton of muscle like the unbelievably strong Holly Mangold, if there is too much body fat surrounding it you won't see it. Learn the tricks of fitness industry marketers and avoid getting ripped off - no email address required! This means that if you’re eating a higher calorie intake, the body may not be building up muscle as quickly (and could be actually adding more fat instead) and likewise, after two weeks of a very low calorie diet, the body is going to slow its metabolism down, making it harder and harder to see results.
Figure out how many calories it takes to maintain your body weight (most people will require 15-16 calories per pound) and then multiply that by seven. This will produce a weight gain at about a rate of half a pound per week, which is going to be ideal for staying lean and burning up fat while you build the muscle. Aim to make your high calorie days around 700-800 calories over and above maintenance to really promote solid muscle building and then make your low calorie days around 400-500 calories below maintenance to promote fast fat loss.
Make sure protein is high and carbs are low on the low calorie days and protein is high and carbs are also high on the muscle building days. While this process does take a little more intricate planning, it will really pay off in the end when you see the results that it delivers.

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