An Effective Plan to Help You Gain Muscle and Lose Fat Simultaneously By M. Powers At Isnare.com Ezine Articles

It is possible to gain muscle and lose fat from your body simultaneously. But to achieve this fitness goal, you need a highly structured plan. You should use a diet, which is very low in fat (in order to burn the excess subcutaneous fat in your body) but which is very rich in proteins (in order to assist in muscle building). Even a slight deviation from this plan can trigger catabolic process in your muscles, and you may start losing proteins from your body, resulting in loss of muscle mass. Therefore, to gain muscle and lose fat from your body simultaneously, you must adopt such a workout plan, which keeps your muscles in constant anabolic phase of growth.

Steps to Adding Muscle and Losing Weight

If you aim to gain muscle and lose fat from your body simultaneously, then you would need to undertake the right kind of resistance exercises (in order to stimulate muscle tissue to grow bigger and stronger), coupled with a protein-rich diet (since proteins are the building blocks of muscles), and ample rest (in order to allow the repair of the damaged muscle fibers and encourage them to grow). Here is an effective plan, which will help you to gain muscle and lose fat from your body simultaneously –

Workouts: When you have learned the correct technique and form for performing different types of workouts, and your muscle fibers have grown strong enough (owing to a regular fitness regimen), then, you would need to gradually scale up your workouts, so that a plateau effect does not set in, and arrest your muscle growth. It is necessary to shock your muscles every now and then, for which, you would need to use the principle of progressive overload (increasing the weight load used during a workout), and gradually increase the intensity, frequency, and duration of the exercise performed. It is also a very good idea to switch over to split training, so that you are able to train different parts of your body on different days, ensuring enough rest to the sore muscles, while working out another major muscle group in the body. This will encourage your muscles to grow big and strong constantly.

Diet: When you consume lesser number of calories than is required by your body in a day, then your body reaches a state of deprivation. During this state, the body sources its fuel for energy generation, from the proteins and fats present in your body. Unless you succeed in providing ample proteins to replenish the loss, and unless you allow only the fats to be used up for energy generation in the body, you will not be able to gain muscle and lose fat simultaneously. As a thumb rule, it is recommended to take a minimum of 2 gm of protein per kilogram of body weight daily during this period. Hence, you must carefully chalk out a meal plan for yourself – and consume the correct ratio of carbohydrates and proteins everyday.

Apart from these two factors, ample amount of rest (to facilitate the recovery, repair and growth of your damaged muscle fibers) and the right kind of supplementation is also required to help you gain muscle and lose fat simultaneously.

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