Gain muscle lose fat diet

Carbohydrates fuel your supply and muscles energy, so you’ll be able to keep up with a demanding workout schedule. Build Muscle With Strength Training Exercises Building muscle requires strength training; with each workout, you’ll challenge your muscles and cause microscopic tears within your muscle tissue, so it will grow bigger and more powerful back. You’ll get the greatest muscle-building benefits performing 6 to 12 repetitions of each exercise, choosing a weight that feels extremely difficult for the last 2 to 3 reps in each set.

Perform exercises for your upper body, such as rows, pushups and pull-ups, as well as squats and dead lifts to build muscle in your lower body. Include stomach exercises like side planks and wood chops. Use resistance training to tone your abs and flatten your stomach. Make planks a regular part of your workout. Start by using your body weight, then raise the intensity by asking your spotter to place barbell plates on your back for additional resistance.

Consider rounding out your routine with a yoga class — many yoga poses challenge and strengthen your abdominals, and yoga also helps improve your posture so you’ll look healthier and more confident. Burn Belly Fat With Cardio Most of your focus in the gym should be on gaining muscle, but a few short bursts of cardio weekly can burn fat to help you look lean, not to mention the benefits it provides for your cardiovascular health.

If you’re relatively new to aerobic exercise, add two or three minute aerobic workouts to your weekly schedule, and work at a moderate pace so you don’t wear yourself out. As your fitness increases, start to incorporate intervals into your workout. For example, after warming up, you could work at maximum intensity for 10 seconds, recover at a slower pace for 50 seconds then. Repeat this sequence 10 times for a short-but-sweet workout.

Intervals burn fat more effectively than moderate cardio, and they trigger excess post-exercise oxygen consumption also, or EPOC, which keeps you burning fat after your workout. Consider a Cutting Cycle for Stomach Fat Adding more activity to your routine and building muscle mass increases your metabolism and calorie burn throughout the day, so you’ll start to lose the fat in your midsection naturally.

After you develop your muscle mass to what you want it to be — but you still have a little too much fat in your stomach — consider a brief cutting cycle to burn excess fat. To do that, you’ll need to reduce your caloric intake.

Use an online calculator to re-estimate your daily calorie burn. Likely, that will have changed since you started your fitness journey, so subtract calories to get your new target daily. Maintain your target protein intake of 1 gram per pound of weight, but reduce your carb and fat intake to ensure that you’re meeting your new calorie goal. Keep your regular strength-training program, but add intervals to your cardio workouts, if you aren’t already — and if you are — try to add one or two additional intervals for a slightly longer workout.

You’ll lose about a pound a week and, as as you keep strength training and eating enough protein long, you’ll retain the muscle you need to get a lean physique. The Wrap Up The basics of muscle gain and fat remain the same, of your gender regardless. For example, a year-old man who is 5-footinches tall, a day needs about 3 weighs pounds and is active for an hour or more, calories to maintain weight daily. While it could be tempting to pack in additional calories to gain weight quickly, resist that urge.

Complete the rest of your diet with carbs and fat. Building muscle requires strength training; with each workout, you’ll challenge your muscles and cause microscopic tears within your muscle tissue, so it will grow back bigger and stronger.