I want to lose my fat but also want to gain muscle. Is this possible to do or do i have to do one thing at a time?

Ive asked a similar question before and didnt get the response i wanted in which to combine the two.

However you can break this down into two ways to gain size (muscle) then to make yourself appear more leaner by loosing fat and lowering your BMI

You need to google and do your research on the correct diets ( Mine consists of for main meals porridge , tuna pasta , chicken and potato )
- nutrients that are essential for loosing fat Green Tea ( burn calories twice as fast)
- Table spoon of Vinegar after Dinner
- Ice cold lemon water (has to be ice cold)

when someone wants to gain size ( appear bigger) they need to eat a combination of carbohydrates and protein ( carbs to increase calories and because the breakdown of carbs is glucose which is stored in muscles) However with the addition of carbs you can also increase your waist size . Which would make the addition of extra carbs to your diet questionable depending on how heavy you are and the intensity of your exercises.

You can however build lean muscle which is more defined muscle in a way but with less size by increasing your protien intake ( increase in protien is a no brainer)

You need to do your research into a propper workout heres a website with the listed information you should start off on a hypotrophy workout regime http://www.bodybuilding.com/fun/bbinfo. ... utprograms

mon - Chest tris
tue - Legs ( Is a must !!!!!)
Wed- back and biceps
thur- rest
fri - shoulders and lats
sat -rest
sun-rest

For loosing fat you want to be doing aerobic exercises ( not anerboic) to be doign aerobic exercises you want to do low intensity liek cycling for 45 mins then move onto the x trainter for 15-20 mins for maxuim effect. Any period longe rthan this is counter productive and increasing intensity is counter productive as you start to breath anerboicaly and you cant use fats as energy when you breath anerboically.

trying to loose weight at the same time will only create poor muscle gains- i prefer to setup a target weight of certain exercises- squating 80 now? target 110 same for bench/deadlift/shouldepress

when you achieve all of your targets, then thinking about loosing weight- when you achieve your targets you will feel better about yourself, then thinking of a target weight you would like to get down to and bring your cv training up, cut back on weights. when you hit your target weight- another achievement

think of setting targets that are achievable in 3 months and cycle in between muscle gain and weight loss


this has worked for me. im on another weight cycle now and feel fantastic

goood tips above

Either go to burn fat, or gain muscle. Dont target your body to do both. However gaining muscle will burn fat. Diets high in protein encourage weight loss, and gain muscle. But you gotta work out for that to work. Remove all fast food and sodas from your diet, your going to be amazed how good you feel.

When i started eating 6 meals a day and weight training i dropped 15lbs and i dont have much fat on me to start with. Now im gaining it with muscle mass, its fkn awesome. Stay strong to your goals and you can achieve them

I think the best thing you can do is aim to burn fat initially and then aim to gain muscle.

I walked roughly an hour every day for a few months while making simple adjustments to my diet; ie: whole wheat pasta instead of normal, diet Pepsi instead of regular etc.

I managed to lose around 50 lbs doing this.

Then I started eating more protein and trying different exercises, mostly short and intense workouts on the stomach, biceps, quads and lats.

It all takes time, but doing it in steps is the best option.

Sprints. Even though its running, it's considered anaerobic.
Sprints burn fat AND build muscle, but it's hard on your body and central nervous system

_________________

Check out my blog: GDBCrew.com http://gdbcrew.com
Always down to sarge in NYC - Holla at me