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Is it Possible to Build Muscle and Lose Fat in the Same Time?

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This is one of the most discussed dilemma in bodybuilders community. The dream of each bodybuilder is to get bigger and stronger, but with minimum or even no fat gains. Also, there are many people who do strength training, while following low calorie or any other diet with nutritional deficiencies. This is the biggest mistake and stay far of such idea!

As you know for building muscle mass you have to increase calorie intake, while for burning fat you have to decrease it. During weight loss body burn fat deposits for getting energy.  So, is it possible to lose fat while getting lean, if yes, how?

Despite it is quite complicated, building muscle and losing fat simultaneously can be done. You just have to be very careful to what you eat and what type of training you follow. When it comes to building muscle mass there are two main option. The first category are people who eat a lot, hoping that the more they eat, the higher is protein synthesis and in results the muscle mass grow.

This is not as simple as it may seem at first glance. Body cannot assimilate so many calories at once. Growing muscle will take away calories necessary for their growth, while the remained calories will just be stored as fat. Thats’ why people who follow a diet higher than five thousand of calorie a day, which is much more than body needs for muscle growth, will gain fat too.

The second option is about a more moderate approach - ensuring the calorie intake necessary for muscle growth and no more. This will help you increase muscle mass with minimum or even no fat addition. Most of the bodybuilder who wants to increase muscle mass need around 3200-4000 calories for muscle growth. The excess calories should be 10-20% compared with a conventional diet to gain muscle mass. For almost men this means an addition of 400-500 calories to their traditional diet.

So, if you follow a daily diet of  3000 calories, you will need just to add 50o calories for building muscle mass. If your diet excess this amount of calories, there are big chances that your body will store calories as fat. And this means that you will not succeed in your attempt to build muscle with minimal or even no fat addition.

Anytime you increase daily calorie intake, your body metabolism try to keep the balance of your body weight. That’s means that your body at one moment can get accustomed to the amount of calorie it get for muscle growth. This means that you will have to increase after a while the amount of calorie to keep muscle growing.

Maybe you have heard people talking about their initial calorie intake being 3000, for example, and after a while it raise to 4000 or bit higher. The necessity to increase amount for calorie for muscle growth explain it.

The best training method to follow when looking to build muscle and burn fat simultaneously is weight lift training. It is very important do not overdo-it. For example, you can train 4 times a week. The duration of first three workouts should be no longer than 40 minutes, while the 4th workout should be longer up to 90 minutes. Try to make your calorie intake in the 4th day slightly higher, as your bdot will need them for energy. The best exercises to be included in a such training are:dumbbell chest press, dumbbell shoulder press, pull-ups/pull-down, squats, deadlifts and incline crunch. Choose to do three, four sets by 12 repetitions for each of them you will get great results.

build muscle and lose fat

Cardio training is also good for this goal, but should not be too long. You can opt for a ten minutes cardio training before your weight lift workout. If you follow a low calorie diet, you have to know that performing much more aerobic workout may inhibit muscle grow.

Here are some other very important tips to follow for building muscle and fat burn in the same time:

-Eat at least six times a day. Eating less than this number means that you get deficient amount of calorie to keep muscle grow. Also, it may means that your body get a big amount of calorie during one meal and is unable to assimilate it. This can lead to fat addition.
- Keep your one time calorie intake around 600, not higher.  If you have to consume 3500 calorie a day, then divide it on six meals. You will get a medium size meal,and thus your body will be able to assimilate it.
-Do not avoid aerobic exercises. Minimize it duration only if you follow a low calorie diet or you have a fast metabolism. Overwise, cardio training is recommended, especially in case your calorie intake is high.
-Eat natural products able to increase your metabolism. Fresh vegetables and lean proteins. Good source of carbohydrates are oatmeal, whole grains, beans, brown rice and potatoes. Your protein intake have to be around 1-1, 5 g per pound of bodyweight. Following this dose means that your muscles will get right doses of amino acids for maintaining and building muscle tissue.
- Never count out good sources of fat, like avocado, walnuts, almonds, olive oil, natural peanut butter, some egg yolks and sunflower seeds. Healthy fats are essential for keeping the high level of testosterone, burn fat and other important process. Also, these fats are great for fulfilling your 3000 calorie intake. You will have not to eat big amount of meals for this, if you opt to include in your diet “good” fats.
-Exclude from your diet refined food and junk food. Try to eat as more as possible healthy foods. There is no difference between food for muscle growth and for losing fat: It just a matter of number of calories.
-Rest at least 8 hours per day. You have to know that during rest period, body restore muscle by creating more muscle tissue, which leads to muscle grow. So, there is muscle grow with enough sleep. Unless, you choose to use steroids.

So, one way to build muscle and burn fat is to ensure your muscles with calories necessary just for muscle growth and no more. This means a calorie intake of 3000-4500 calories divided on six meals throughout the day.

It suppose there will be no fat addition, since all amount of calorie will be used for muscle building. The best will be to combine such a diet with a lift weight training. Also, a ten minute cardio training before the lift weight workout is advisable.

Another way is to use “bulking and cutting” cycles, in other words periodization.  It means that you will follow a rich diet, focusing on building muscle mass. Once you get it, switch to cutting training and diet, thus you will manage to build muscle and get rid of fat. If you choose to follow such a method, be careful do not add more than 30 % of fat during bulking period, and do not burn more than 30 % during cutting cycle.

As you see it is not impossible to build muscle and burn fat in the same time. It is true that you will not be able to get massive muscle mass, but a general increase of muscle mass will be achieved. And, most important you will get rid of fat. This mean that your muscle get a better exposure, as they are not more covered by fat.

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1 Comment

1 Comment

  1. Scott Robinson

    August 28, 2014 at 8:56 pm

    I’ve never gotten good results from 3 sets of 12. I went at that for years and just looked a little fit. Then I started taking a weight I can lift 10 reps, doing sets until I max out at 3 reps, move down weight to what I can lift 10 reps, do that until i can only do 3 reps, keep doing so until I can barely lift anything. give 2.5 weeks of rest. do it again to that muscle. another 2.5 weeks of rest. at this point i notice some good gains. I end up doing about 30 sets in one of these.

  2. CM Punk

    January 30, 2018 at 4:56 pm

    Is the person that wrote this article in 3rd grade? Horrible grammar. I know that isn’t the point here but come on, goodness.

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Bodybuilding

The Most Effective Growth Hormone Protocol for Hypertrophy

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The Most Effective Growth Hormone Protocol for Hypertrophy

Would you like it is equipped with an effective method that will get bodybuilders to glance at your with confusion? But, it will then be followed by an utter irritation? Actually, you need to understand that growth hormone will cause the lean body mass to increase.

This is also believed to be highly anabolic. But, it will never ever grow the skeletal muscle tissue.

Introduction to Muscle Growth:

 

You will first need to understand about hyperplasia, hypertrophy, and anabolism. These are sometimes used interchangeably.

Still, there are some major differences between them. For example, if something is considered to be anabolic, it does not necessarily mean it will cause the growth of the skeletal muscle tissues.

And, only because something is believed to be catabolic, it does not mean that it will not anymore contribute to the growth of the skeletal muscle tissues in a positive way.

Introduction to Anabolism:

Introduction to Anabolism:

Anabolism is defined as a state whereas nitrogen is retained in the lean body mass. This could either be a stimulation of the protein synthesis or the suppressed rate of proteolysis. This is also a term for a possible protein breakdown.

The measurements of the lean body mass include free water and total body in their calculations. The growth hormone is also expected at increasing.

Even if you read a research or a study claiming that lean body mass is increased by the treatment of GH, it is not assumed that it is the same as the skeletal muscle tissue is increased.

Skeletal Muscle is Believed to be Highly Complex:

Skeletal muscle is actually believed to be a highly complex organ. This is also a plastic tissue that could adapt to the changing and functional demands.

With the increase in the mass of the skeletal muscle, it could actually be done by way of 1 or 2 primary mechanisms like hyperplasia or hypertrophy.

What is Hypertrophy?

What is Hypertrophy?

Hypertrophy is basically defined as a process wherein an increase in the skeletal muscle mass occurs by way of an increase in the size of the cross-sectional area.

The process of hypertrophy is mediated by a lot of factors with an exercise-induced hypertrophy. This also became a special interest to the bodybuilders.

This is also mediated by way of combining muscle damage, metabolic stress, and mechanical tension.

Hormone of Growth and Its Discovery:

It was already past one-hundred years until hormone growth was discovered. It was then later on identified, extracted and isolated from the pituitary gland of humans in the year of 1940. After ten years, a hypothesis was proposed that the GH peptide was not actually what causes growth.

But, it is the group of serum factors that control the GH. Prior to the serum factors, they were considered as the sulfation factors. This is to further indicate that the substances are controlled by the GH. In this hypothesis, it helped researchers in reconciling the growth of somatic glands.

It was actually regulated by a specific substance that is secreted by a pituitary gland. This also simultaneously reinforce that the secreted substance from the pituitary glands did not actually act on the targeted issues that promote growth.

Effective Growth Hormone Protocol for Hypertrophy:

It is recommended to follow an effective growth hormone protocol for hypertrophy. It is required to control the estrogen balance by way of a stack design.

Nevertheless, DHT derivatives will not be useful in preventing aromatization. They are present to increase the androgens that are found in the body. But, they do not increase the estrogen levels.

Long-Acting Insulin Being Suggested:

Long-Acting Insulin

The idea of following long-acting insulin is quite intriguing like planning on more frequent and multiple than every six to eight hours.

Most will also eat a lot pretty regularly. It does not actually take more insulin in order to re-sensitize the pathways.

In addition to that, it will take a lot of guesswork from the insulin/GH timing protocols. It will also simplify the CHO consumption including the risks of the hypoglycemia that will go down.

But, having an elevated basal insulin level for about twenty-four to thirty-six hours could bring out undesirable effects. Thus, you need to understand that there are certain cons and pros for you to weigh.

Must Read: Insulin Usage For Gaining Muscle Mass in Bodybuilding

Do Some Sort of Self-Experimentation:

It will be a good idea to do some sort of self-experimentation. This is prior to the effective growth hormone protocol for hypertrophy. This way, you will be able to get your own anecdotes.

In some articles, they shed off some light on the reason for the right timing of insulin that will not be actually as important. This is because it related to the direct effects of hypertrophy.

Post-Workout is also More Ideal:

It is also highly considered to follow a post-workout activity. This is even more ideal in order that there will no longer be risks to face when battling hypoglycemia, especially during a particular workout.

It will also be a good idea to use LOG-type insulin for some sort of nutrient shuttling along with a post-workout meal.

Click Here to Find out More & Price of Post-Workout

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Your Blueprint For Building Bigger Shoulders

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Your Blueprint For Building Bigger Shoulders

The old adage remains to be true that shoulders make a man. In this regard, the shoulders are a muscle group that really screams strength and power. You cannot even hide them in a hoodie, jacket, and t-shirt. There is, of course, no one who would want to hide them. That is due to the reason that shoulders were once regarded as a symbol of virility and masculinity for men. They are even included in the wish list of a lot of people. With wider and bigger shoulders, expect that one also has his or her slimmer and smaller waist.

In this article, you will discover and learn more about the blueprint for building bigger shoulders:

Make Delts as a Number One Training Priority:

Make Delts as a Number One Training Priority:

If you really aim to build bigger shoulders, you will need to work on your muscle group. This will need to be a priority in the entire training for quite a limited time period. In the ten-week period, you will need to work on your shoulders two times a week. Also, include working on every muscle group once.

As long as you devote your energy and time to your shoulders, you will be able to adapt to grow stronger and larger. But, remember that you could only force your shoulders for only quite long. If you will continue this one for over a long time period, you might over-train your muscles. And thus, you might not expect to see the results after. That is the reason why the length of this training is cut short.

10-Week Shoulder Specialization:

You will need to consider in mind shoulder prioritization split. For day 1, you will need to prioritize your shoulders. For day 2, you will have to prioritize your legs. For day 3, you will have to consider in mind the biceps and back. For day 4, focus on triceps and chest. For day 5, you will need to take some rest. For day 6, you will need to focus on your shoulders. For day 7, you need to take some rest.

RELATED ARTICLE:: 18 Week Chin Up & Dip Program for An Impressive Upper Body

Weekly Schedule Giving you a Chance to Make the Fastest Shoulder Gains:

In this weekly schedule, it will give you a chance to make the fastest shoulders gains in just ten weeks. After the heavy workout, you will need to have your body completely rested. It will also be followed by a specific leg workout. This way, your shoulders will be able to recover. As per the 2nd workout, it will, of course, be far more demanding. This is especially true when it comes to recovery and execution.

2 Shoulder Workouts to Try Every Week:

You need to keep in mind that every day, it will begin with a warm-up. That way, your mind, Cand body will be ready for what is ahead on that day.

  • Heavy Shoulder Workout
  • 2 sets and 20 repetitions of Smith Machine Overhead Shoulder Press
  • 2 sets and 15 repetitions of Seated Dumbbell Press
  • 8 reps when seated on Side Lateral Raise. Stand and then repeat 8 some more. Add weight while working with the sets.
  • 8 reps of cable seated lateral raise. Reduce the weight and do some 8 more.
  • 3 sets and 8 reps of Smith Machine Overhead Shoulder Press.
  • 5 sets and 10 to 12 repetitions of Reverse Machine Flyes
  • Pumping Shoulder Workout
  • Superset
  • 4 sets and 10 to 12 repetitions of Power Partials for increasing weight and decreasing weight
  • 4 sets and 12 to 15 repetitions Upright Cable Row
  • 4 sets of Superset

Essential Tips to Include in this Program

The following are the essential tips to include in this program:

Never Include Direct Front-Delt Work:

Front-Delt

There is actually no such thing as anterior-deltoid work. If you will follow any pressing movement, you will expect that the front delts will be worked hard on. To develop an imbalanced shoulder, one will need to develop the front delts, the side delts, and the non-existent rear delts.

More pressing movements will be included in this program in focusing on the front delts. Put more of your effort and energy into the 2 delt heads. That way, you will expect to get bigger and bolder shoulders.

Take Care of the Cuffs:

Cuffs

You will need to work out on your rotator cuffs two times in a week. Cable internal rotation and external rotation exercises will help you to stay strong. These might somehow be tedious to consider in mind. But, it will only take a few minutes to do it.

Better yet, do some back squats with the rotator cuff. You will observe how significant this part of the shoulder. You will improve your shoulders only if you keep the cuff muscle injury-free and strong.

Never Skip Working the Rear Delts:

Never skip working the rear delts. If you really aim for having impressive shoulders, full and round, working on the 3 heads of deltoid muscles is essential. Work them really hard and include them as part of the routines.

Concentrate Further on the Feel and Form of the Lateral Raises:

Later raises are not classified as power movements. They are not also intended for heavyweights. You will need to keep them in mind as something like finesse movements. They are intended to isolate a specific muscle.

Now, if you will make use of momentum and all other muscles just so you could raise the weights, you will not feel the medial deltoids contracting and firing. This is the time that the growth really comes from.

Better yet, live them all explosively. Hold them in just a split-second with pause on top. Control them as much as possible. Lower them down afterward. If you will lift a lot, you will not practice this one. Just go light and just focus on your movement pattern.

The good thing is that there is no one who will ask about it. You need to do the laterals right. They will for sure ask you about the ways you follow on your shoulders!

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The Perfect Chest Workout Routine for Power and Strength

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If your goal is to build a powerful and big chest, it will help if you follow the perfect chest workout routine in order to avoid wrong repetitions and exercises. You need to remember that with wrong repetitions and exercises, you will eventually lose all your efforts and gain poor results.

Good thing, this article will introduce you to the perfect routine for more hypertrophy, power and strength that you want to achieve from the very beginning.

Some of the Common Issues That Concern Previous Chest Workout

Chest Workout Focuses only on the Middle Part of the Chest

You will notice that one of the common issues in a chest workout is only in focusing on the middle part of the chest. And, mostly all workout enthusiasts will do a dumbbell fly and barbell bench press. One should not only be limited to these equipment’s.

The perfect chest workout routine is something that focuses also on developing each part of the pectorals. In addition to that, the uppermost part of the chest called as pectrolis major must also be worked on completely.

The upper chest must be developed completely to be able to notice something in your body. This will also give people the impression that you have a bigger chest.

Huge Chests are Developed Just by the Use of High Reps and Pec Flys Machines

When you work on your upper chest, you will look so awesome upon wearing V-neck. Other people also believed that huge chests are mainly developed through the consistent use of high repetitions and pec flys machines. This is not always the case.

Below are the ways to consider in mind for a chest workout routine.

Begin with the Right Mindset

In almost any endeavor that one chooses to enter in, it will always be essential to have the right mindset. This fuels the success of the workout, for instance. As you start to believe having a big chest, thinking of achieving it in the end is also essential. Without the right frame of thinking, it will mostly be difficult for one to reach this goal.

Develop Both Pec Minor and Pec Major

You need to closely understand that it is necessary to develop both pec minor and pec major of your chest. By doing so, you will expect of bringing a dramatic result on strength and aesthetics. You will need to follow a strategic approach when it comes to keeping in mind chest training. This will give you the maximum results as far as development of all sections of the chest is concerned.

Never Forget the Clavicular Pectoralis

Never ever forget working on the Clavicular Pectoralis which can be found in the uppermost part of the chest. If you follow a specific chest workout, you need to emphasize working on this part up to the middle and lower portions.

Follow the Three Rules of Training to Achieve the Perfect Chest Workout

Below are the following rules of training that you need to keep in mind in achieving the perfect chest workout.

  • Heavy Resistance & Progressive Overload.

You need to specifically work on training the pectorals by means of a heavy resistance & progressive overload. In this regard, you will need to lift heavy equipment’s in three to eight repetitions for chest exercises.

It will help to follow a few simple exercises like barbell with bench press, dumbbells with bench press, barbell with bench press and more. These will all be needed to stimulate your growth and hypertrophy.

You will need to do the bench pressing including chest related exercises to one repetition maximum.

  • Huge Basic Lifts.

To achieve more power and strength, it will be necessary to focus on compound and huge lifts. Exercises that involved the use of pec flyes and pec dec machines will be effective during the last part of the workout. This will help add extra volume on your chest. But, you should never just focus on them.

If you aim to grow your chest, it will be essential to be committed on exercises that include dumbbell incline press and barbell, dumbbell bench press and barbell and heavy dips. There should be no pec decs and machines unless you already worked well on the heavy press machines.

  • Full Development of the Chest

You need to completely work on the uppermost part and the lower part of the chest. This is one of the most significant rules when it comes to working the chest. The muscles of the upper chest are most stubborn when it comes to growth. That is why you need to focus on these areas all the time.

As per the estimate, it must be fifty to fifty development of the lower-mid pectoral development of the muscles. The chest workouts can be considered as the best if the lower and upper sections grew equally.

Workout Routine for Chest Perfection

The following are the lists of the workout routine that will promise you with chest perfection:

  • Barbell Bench Press. Sets of Four, Repetitions of Five to Eight and Rest Time of Ninety to One-hundred eighty Seconds.
  • Weighted Dips. Sets of Four, Repetitions of Eight to Twelve and Rest Time of Two Minutes.
  • Barbell Incline Bench Press. Sets of Four, Repetitions of Six to Ten and Rest Time of Ninety Seconds

These are all exercises that you need to follow consistently. There should be no super-sets, drop-sets, tri-sets. Once you try any of these exercises, you will prove that they build your muscles. These will help you to fully focus on what you want to achieve. However, you should save all your effort for the last set of every exercise. If you can do bench press two-hundred twenty-five for five repetitions, do two-hundred five to two-hundred ten for four sets of five.

Add Supplements as Part of your Routine

If you want to jump up your training, you need to mix it with supplements to power up your body. And, this is the only way that will let you to train and then recover more. There are supplements that can be purchased on the market but are only a complete joke. There are still some that utilizes the best ingredients backed by technology and science. That is why you need to take them for the best workout performance!

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