Almost everyone wants to develop muscle while at the same time burning fat. We all want pasta in the right places, avoiding that layer of fat that takes away the detail. In this article, we will look at how to develop muscle while burning fat.
The problem is that doing both at the same time is very difficult. In fact, to be honest, doing one or the other is pretty hard. Doing both is almost impossible!
If you ask the experts, they will tell you that you need to have a calorie deficit to lose weight and a surplus of calories to develop muscle. This is not a good start. What’s more, while you use cardio to lose weight, this has the unwanted effect of also losing muscle! Oh my.
But there is a way to get what you want. For starters, you need to maintain a calorie deficit to lose weight, yes, but you don’t need excess calories to develop muscle. All you need to develop muscle is surplus protein . You should also try not to lose weight too drastically; instead, gradually decrease fat while gradually developing muscle. Go too fast and you will lose both fat and muscle. The goal here is not mass gain and definition, it is to subtly alter your physique.
So keep your calories around what they already are and then increase your physical effort to burn a little more than that. In the meantime, change your macros so you are consuming more protein than carbohydrates or fat.
As for training, the following strategy is something you can do to burn fat and develop muscle. It is basically a resistance / strength workout, but performed at a faster pace. These long repetitions will flood your muscles with blood and oxygen to help stimulate sarcoplasmic hypertrophy (causing them to swell), while the high intensity and long session will be enough to burn a lot of calories. Better yet, you’ll be burning calories with resistance work, which protects your muscle mass – meaning it won’t be used as fuel!
And at the same time, you will also be employing a circuit-like routine where you will use your maximum of 15 repetitions (at the highest load with which you can perform fifteen repetitions for each exercise). You will make a circuit and rest for 45 seconds between each exercise. In total, the goal is to perform 75 repetitions, and continue until you do. You will see that around the third time you will be performing only 10 or even 5 repetitions. Still, keep up the intensity and never rest more than 45 seconds. You’ll really feel like you’re training while breathing, and in the end, it’s easily conceivable that you can burn over 700 calories in 45 minutes.