Five Most Effective Ways To Burn Fat And Build Muscle
How much body fat should you lose to build muscle, if any? All depends on your personal goals. Some people wish to burn fat and build muscle because they just want to look fit at the beach, some do that to prepare for a bodybuilding contest. For a beautiful “beach body” a small body fat reduction is typically enough.
However, if you want to burn fat and build muscle at same time for bodybuilding purposes, you will need to commit more and work harder. Some fat is required for your survival, especially if you are a female. Normally, males should have at least 3% of body fat and females at least 10%.
Losing fat is not easy, especially when you try to lose the last pounds. This process requires dedication and determination. There is a lot of information on the Internet about fat and weight loss. How to know what advice to take when trying to lose fat permanently? These are the 5 most effective ways to burn fat and build muscle, no matter your goals and reasons.
- Reduce Your Intake of Bad Fats While Increasing the Intake of Good Carbs:
Healthy, fit and beautiful body starts with a healthy nutrition. That’s why the first thing you should do to burn fat is to change your eating habits. Reduce your intake of bad fats and carbs. Ideally, you should completely avoid them.
Numerous studies showed that saturated fat intake results in an increased fat gains. In contrast, good fats, such as omega-3 and omega-6 acids (¹) have fat burning properties because they tend to increase metabolic rate. Unsaturated fats are beneficial to your health – eat them instead of bad fats. Eating good carbs is another important thing to do because it helps to get the higher fat burning effect.
Good, or complex carbs, help to boost metabolism without causing the increase in insulin levels. Good carbs include brown rice, oats, and whole grains. Eating them is highly encouraged.
The best time to eat good carbs is before 6 PM. Avoid eating more than 40 grams of complex carbohydrates a day. Reducing bad fats and increasing intake of good carbs, when done in a combination is one of the best ways for rapid fat loss.
- Do Moderate Cardio and Weight Exercises, Increasing Intensity Gradually as Fat is Lost:
Exercising is a crucial part of a build muscle tips process. A diet alone can help you to lose fat, but it will not help you to get a nice fit “beach body”. You should be physically active to maximize the fat burning. How to choose the right workout plan? All depends on your goals and the amount of fat you want to lose.
If you are overweight, it is better to start your lose body fat process with a low impact cardio exercises combined with weight training, then build muscle by lift heavy things, target the muscle building triggers in your entire body like (squats and deadlifts), sleep, eat more calories. This will help to make sure that your body is not placed under stress from the beginning.
If you are significantly overweight, having more than 25% body fat (for males) or more than 30% body fat (for females), it is better to start your physical activity moderately, gradually increasing the intensity. You might want to try daily walks, yoga or swimming.
Moderate exercise will help you burn fat and build muscle more efficiently if you keep its intensity around 70% of maximum heart rate and exercise for 30-60 minutes.
- Stagger Your Calorie Intake:
Good news for those who hate strict diets and starving! That might seem strange, but having a period of low-calorie intake followed by a period of high-calorie intake can help you to burn fat efficiently.
Many dieters do the same big mistake: they skip their meals, they starve and in the result, their metabolism slows down. They can’t lose the last few pounds and they start eating even less. This is not a good idea.
The secret to how to get rid of body fat is easier than you think: do not starve, just stagger your calorie intake! Be on a diet for three days and then, increase your calorie intake for two days. This will keep your metabolic rate high and you will lose your last few pounds without any problem. These extra calories you take during the two days will not be stored as a fat as long as you follow a low-calorie diet for the next three days.
However, you should avoid eating junk and processed foods during your high-calorie intake days. Opt for unsaturated fats, good carbs, and proteins. Staggering your calorie intake is good for you if you are not overweight, but just want to lose 5-10 pounds. If you are severely overweight, you should avoid the high-calorie intake days.
- Try Circuit Training and Maximize Your Efforts:
Circuit training (²) is intense, efficient and fast-paced. You can do circuit training no matter your age, size, and shape. You can adapt it to challenge you enough and to get amazing results.
Circuit training burns 30% more calories than a regular workout and has more cardio benefits. According to recent research, a two-month circuit training using 35 seconds rest periods resulted in a fat loss, lean muscle gains, and increased strength. Traditional weight training programs showed similar outcomes, but only circuit training resulted in significant loss of body fat.
Other studies concluded that circuit training is extremely effective in raising your metabolism rate during a post-exercise period. In addition to its advantages, circuit training is never boring. You can vary your exercises and shock your body to keep the fat burning. Circuit training will also help you to gain muscle, as you increase the intensity of your workout.
- Don’t Try to Burn Fat from One Body Part:
Believe it or not but spot reduction doesn’t work the way you think. The best tip on how to burn body fat in one body part is to lose fat from all your body. Most professionals claim that spot reduction doesn’t exist. However, many people are still trying to do that.
Why doesn’t spot reduction work (³)? Here are the main reasons. Spot reduction typically targets muscles that are small through the movements that are insignificant in terms of overall fitness and energy expenditure. No matter if you feel a muscle burn while making spot reduction exercises, they will not help as you expect.
Truth is, fat doesn’t melt. Fat gets released from your fat cells for energy. The systems responsible for this process do not take into account the parts of your body you would most like the fat to be reduced from. So, how to get a six-pack? Opt for high-intensity interval training and overall fitness, losing fat from all your body!
Your healthy eating habits, lifestyle and workout routine affect your fat loss results greatly. Some ways to lose weight are more efficient and can help you to get rid of your curves fast and for life. Use them all in a combination or choose few of them to achieve your goals. Don’t forget to drink plenty of water, to reduce stress and to sleep well while burning fat and build muscle.