How To Burn Fat and Gain Muscle

Burn Fat Not Muscle

You can burn fat and not lose muscle. When people want to lose weight they really mean fat, not weight in general.

Burn Fat and Gain Muscle

You have muscles that have weight. This also applies to  blood and organs, etc. You certainly don't want to lose blood or an organ to lose weight. However, the fat that weighs us down and endangers our health needs to be reduced! Of course, your body needs water. You should never cut out water! In fact, you need to increase your water intake thus cutting out unnecessary calories from sweet drinks.

Reducing BMI

How can you lose the fat, or, more specifically, reduce your percentage of fat versus lean muscle overall? Your body needs some fat in its make up. Fat is necessary for health, but too much can tax your organs and cause numerous health problems. Cutting calories causes the body to use another source of energy - your stored fat, or muscle mass, or both. You don't get to choose which your body chooses, to use but you can increase the odds in your favor by doing a few things.

Reduce Calorie - Increase Protein

First, you must reduce calories and increase your protein intake. One gram of protein per pound of body weight is the best rule of thumb.

Maintain Training Level

Lose Weight Gain Muscle

Secondly, you must maintain your current level of strength training intensity. If you increase your intensity, you will cut into your use of fat, and you may upset the balance of fat/muscle use. You don't want to decrease, just maintain current level. For example, if you lift 200 pounds, keep it the same until you have lost the weight (fat). The same rule goes for your machine circuit at the gym,

Changing Routine

If you reduce your calorie intake to lose weight, you must consider also changing your routine (cardio strength training, weight training) to tolerate your loss of energy (deficit). Reduce your exercises, sets, or repetitions to compensate. You can exercise fewer times per week (or less time).

Quick Ways to Lose Weight

Cycle Calories

Reducing calories should not be too dramatic. You will be more likely to lose muscle if you reduce calories too much. Try using a weekly calorie cycle, that it, a cycle in which you reduce your calories overall for each week but on different days, you eat more, than on others, less. This should be an overall weekly reduction in calories, though.

Goals

Don't feel bad if you have to stop your cycle and your weight loss (fat) diet altogether. Taking a break is actually a good thing overall both physically and mentally. Your goals can still be met, just give yourself a short (healthy) break. This should only last a couple of weeks at the most, then back to fat loss until you finally attain your goal.

Quick and Easy Delicious Fat Loss Meals!

Burning Fat

Next, you should reduce or cut out cardio workouts especially if you do a lot of cardio exercise. You will increase your fat burning chances by cutting your cardio during your weight loss quest. Muscle loss is more likely during high intensity cardio in the same way it is more likely when you increase weight (in strength training) rather than maintaining the same weight and reps)

Healthy Diet

Eating healthy foods and drinking plenty of water is very important. Of course, consult your physician before a weight loss  program. Use the Calorie Calculator below to determine how to calculate calories burned. Remember, goals should not be too unrealistic. Keep focused and perhaps get a buddy to join you. Keep a journal and note your progress. You can do this if you set yourself up for success to lose fat and gain muscle! For more information on How to Burn Fat and Gain Muscle, please Click Here! For more information on How to Lose Body Fat: Targeted Fat Loss - please Click Here!

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