Develop Muscle And Drop Fat–Are The Two Extremes Possible?

The basic target of every bodybuilder is to shed off fats while gain muscles at the same time. But sadly, all those bodybuilders working out with this target in mind find no success after weeks and even months of vigorous exercise. Pits been observed that people looking to put on weight would start eating a lot, while those looking to lose pounds would start starving – and it’s guaranteed that none of these approaches will work!

So, what’ll work then? How can you gain muscles and reduce fats? The answer is simple. In order to build muscles, your body needs food, and lots of it without much physical activity. Once the body has accumulated fats, it’s time to cut down your calories and involve in some rigorous cardio-type exercise to trim down the fats and shape up your muscles.

After science discovered the functioning of human body, researchers exposed that physical exercise combined with proper nutrition timing can help you achieve the two extremes: i.e. building muscles while reducing fats.  So, let’s take a look at how this extreme program works:

Cardio

Cardio should be performed with variations throughout the week. If you are performing slow duration cardio one day, the next day you can choose to do a HIT cardio or a longer duration cardio.

• Longer duration cardio: 45 minutes walking on an upward sloping treadmill.
• HIT cardio: running outdoors or on treadmill, cycling.
• Slow duration cardio: aerobic exercise and all the other cardio-excessive exercises that last for about 20minutes or so.

Weight Training

It’s not the substance that matters during weight training sessions, but it’s actually the timing that counts the most. For weight training, it’s essential to perform sessions in the late afternoons or early evening for maximum fat loss, since this is the time when you’ll be consuming fewer calories in the day. Weight training should be performed three times a week on alternative days like Monday, Wednesday and Friday. Here’s an example:

• Monday: focus on developing chest and back muscles
• Wednesday: focus on building leg muscles
• Friday: focus on developing shoulders, biceps and triceps muscles.

Diet

Now comes the phase of diet intake.  We’ll separate the diet for bodybuilders in three steps:

STEP 1 – LOW CALORIE

• Extent: full day of weight training in off-days and half day training in on-days
• Calories consumption: 10-12 x bodyweight
• Nutrients percentage: 50% protein 30% fat and 20% carbohydrate

STEP 2 – HIGH CALORIE

• Extent: on weight training days only
• Calories consumption: similar to low calorie diet, but with the difference that these calories have to be consumed within 6-8 hours.
• Nutrients percentage: 20% protein 5% fat and 75% carbohydrate

Step 3 – MAINTENANCE CALORIE

• Extent: only on weekends
• Calories consumption: 15 x bodyweight
• Nutrients percentage: 50% protein 30% fat and 20% carbohydrate

Keeping in mind the above steps, here’s the daily schedule of a hypothetical muscle builder:

Monday – AM cardio PM weight training*
Tuesday – HIT cardio performed anytime
Wednesday – AM cardio PM weight training*
Thursday – HIT cardio performed anytime
Friday – AM cardio PM weight training *
Saturday – HIT Cardio done anytime maintenance calories
Sunday – no training/maintenance calories

*Here, the AM cardio is not obligatory and depends upon the person.

Supplements

Supplements may not be an obligation, but they can enhance and speed up your muscle building process, particularly supplements of human growth hormone (HGH) which are popular for naturally converting body fats into muscles. Here are some of the supplements you can consider taking:

• Protein Shakes and Supplements
• Carb Drinks
• Glutamine
• Fish Oil and Flax Oil Supplements
• Ephedra Based Thermogenics
• Alpha Lipoic Acid
• Tyrosine
• DMAE
• Green Tea Extract
• 7-Keto
• Ginseng
• Creatine Monohydrate
• Caffeine

Ending note:

The program is productive and successful for individuals whose muscle building and fat burning metabolism rate. Through this program, people who consumes above 5000 calories on a daily basis will be able to retain muscles while dieting, whereas people who are already on diet won’t be able to lose fats and will instead build muscles while keeping the weight stable.