Lose Fat Gain Muscle
Thursday, January 14th, 2010
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how do i Gain Muscle and lose fat at the same time?
do i have to eat a high calorie diet to grow big??
but wouldnt i get fat at the same time??
im confused
how do i lose belly fat and gain muscle at the same time?
find daily calorie intake calculator on the net, enter all your stats and it will tell you how many calories you need a day to maintain, take off 400-600cal off that number and thats how much you need to lose.
eat 5-6 small meals a day (eat every 2-3 hours - it optimizes your metabolism)
5-8 servings of fruit and veggies a day (have lots of veggies to eat in between meals if you are still hungry)
8 glasses of water -carry bottle of water with you and when you feel hungry drink it - we often confuse hunger with thirst (our bodies confuse it)
have complex carbs for breakfast - they give you energy
have protein (lean meat, legumes etc) for dinner - repairs muscle
cardio is the only fat burning exercise and burns fat all over your body (running, jogging, swimming, spinning, elliptical etc) 4-6 times a week for average of 45min, weight training a few times a week, heavy weights, few reps and 2-4 sets(more muscle=faster metabolism)
to gain muscle - make sure you get a lot of protein - you can have whey protein shakes after working out and with breakfast
dont consume foods that are made of white flour (white bread, cakes, pasta etc.), sugar loaded foods (cookies, ice cream, candy etc) and nothing fried, oily.
of course you can spoil yourself once in a while with a little treat:)
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