Best Way to Lose Fat and Gain Muscle
Here are few ways of losing fat without losing muscle!
Are you wondering about how to lose fat without losing muscles? People really find it tricky when asked about losing fat without losing muscle. Yes, it is quite exceptional because losing fat but not muscle simultaneously are goals which contradict each other.
Like it is, formation of new muscles requires great energy which is obtained by over feeding yourself with calories. Then how can you lose weight at the same time? Confused? Don’t be. If you are a beginner then you can easily go on losing fat without losing muscle by overfeeding. This is because at this time your body is in an anabolic state which means you won’t neither lose fat nor gain it while consuming more calories.
So, now let’s finally open the best way to lose fat and gain muscle below:
The important criteria which you have to realize is rather than trying to achieve two opposite things simultaneously you should effectively target one at a time. That means split your goal of losing fat and gaining muscle into several phases and deeply concentrating each at a time.
Therefore your two goals can be: losing fat but preserving muscle or building muscle but minimizing fat.
If your objective is to build muscle first then you must not panic if you gain a little fat. Conversely, it is impossible to lose fat and keep your strength and size intact unless you are genetically gifted.
Now, check the two important methods given below of losing fat without losing muscle.
Method # 1: This method approach involves gaining muscle or losing fat until you set a predetermined body fat percentage. Example, you begin with 10% body fat and follow muscle building routine. Now, you decide to bulk up till you require 12%. Then after reaching your goal you have to fight back to break that extra 2% gained.
If your priority is losing fat then start with it unless you are down to 7-8% body fat. Then again shift your focus to acquiring the muscles and coming back to 10%. If you observe, this type of working introduces a pattern known as “saw tooth” method of muscle gain and fat loss. But, usually it is seen that people land up more muscles and less fat burn.
So, let us check our next method:
Method # 2: This method involves a watch over the carbohydrate cycle and calorie intake depending upon the training you are undergoing. For example, a person workouts with weights three days a week and rest three days follows fat free diet. Now, on that weight carrying days follow the same pattern but bracket your workout with extra carbohydrate. That is why it is called “bracket method”. Don’t worry you will not gain fat because traditionally with bulking there is less risk of gaining fat.
So, a 4 day routine of losing fat without losing muscle with this method is mentioned below in which emphasis is on muscle gain.
Monday: Lower Body
Tuesday: Upper Body
Thursday: Lower Body
Friday: Upper Body
Now if losing fat is your priority then:
Monday: Whole Body
Thursday: Whole Body
So, the bottom line is you can always have the best way to lose fat and gain muscle is to use the above mentioned methods correctly and according to your priorities. But in the end don’t expect things to go at an unbelievable speed.