Best Fat Burner Bodybulding

Building muscle and burning fat at the same time is a goal shared by many bodybuilders, as fat represents the archenemy that prevents them from savoring the pleasure of success after the fatigue and hardship of exercise.

But burning fat and building muscle are contradictory physiological processes, due to the body's resistance to doing both at the same time.

Your body has evolved to store both fat and muscle in times of abundance and lose it in times of scarcity.

In a more clear sense:

1- Fat loss: It requires the amount of calories lost to be greater than the amount gained.

2- Building muscle: succeeds only if the amount of calories in is greater than the amount lost.

Can you build muscle and burn fat at the same time?

Building muscle while burning fat “let's be realistic” is not an easy goal to achieve and some may even think it is impossible.

Despite that, there are many researches and experiments that prove the possibility of losing fat and gaining muscle at the same time. But this depends entirely on your weight and physical fitness.

1- If you are a bodybuilder at an advanced level and your goal is to gain a large amount of muscle while losing a large amount of fat at the same time, this contradicts the physiological nature of the body, and an experience that may cost you time and effort without deserved results.

2- If you are a beginner or at an intermediate level and want to balance the percentage of fat with muscle in your body, then the answer is yes, you can build muscle while getting rid of excess fat.

How does muscle building work while burning fat?

Build muscle and burn fat at the same time

If you are trying to gain muscle while losing fat, you are rebuilding your body.

In this situation, you are not aiming to lose the general weight of the body, but rather you want to increase the percentage of muscle and reduce the percentage of fat. That is, your primary goal is to reshape the components of your body. In order to ensure the success of this process, you must understand the method of reconstitution of the body.

So this may be the most important part of the article, which I want you to focus on well.

1- What does body reconstitution mean?

Body composition refers to the amount of fat and muscle that the body contains “in addition to water and bones of course,” but what matters to us now are both fat and muscle.”

In light of this, the best analysis of the body is to measure the percentage of fat and muscle in the body, rather than dealing on the basis of the general weight of the body.

That's because your body fat to muscle ratio better reflects the state of your body's health.

So, body reconstitution depends on burning fat and building muscle to improve balance in proportions “for the benefit of muscle, of course” rather than general weight loss.

The reason, as we mentioned earlier, is that “weight loss depends mainly on reducing the proportion of calories in and this contradicts our goal in building muscle, because of the need for muscle acquired for protein sources to grow.

The problem is that some may fall victim to the scale when following a diet to lose weight.

Where the decrease in the scale index is a positive result of the success of the weight loss method used. The problem here is that most weight scales won't tell you if this loss is weight or muscle.

So from the beginning, keep in mind that building muscle and burning fat at the same time will not be accompanied by rapid weight loss.

Because you compensate for this loss with muscle gained.

For example, instead of losing 10 kilos, you will find that you only lose 5 kilos. But given the muscle I've gained, it's a bargain.

2- Rebuilding the body is a method, not a diet

We are not talking here about a diet to lose the body quickly.

If you want to gain muscle while burning fat, you must follow a nutrition and exercise method that facilitates the process of reshaping the components of your body.

Instead of tracking your general body weight, you should assess your body fat and muscle ratios using more specialized measuring devices.

Note that traditional methods of losing weight may work. But on the other hand, this is accompanied by a loss of muscle mass as well.

Therefore, there must be harmony between the method of exercise and the nutrition system. So that they form a suitable climate for burning fat without affecting muscle mass.

How to burn excess fat.

When it comes to burning fat, there is one simple phrase that says "you consume fewer calories than you lose or burn."

At that time, the body enters a phase of a calorie deficit “meaning that your body does not have enough calories to perform its vital functions.”

Accordingly, it begins to break down fat and muscle due to energy requirements. But depending on your nutrition and training method, you will make your body draw energy from burning fat.

How do you create a calorie deficit?

Suppose you want to lose 1 kilogram of fat per week, or 3,500 calories. If you need to create a deficit of 500 calories per day, there are two ways to do this:

1- Burn 500 calories every day while keeping the same amount of average calories you need each day.

2- Deduction of 500 calories from your diet, i.e. a reduction of 500 calories from your average daily calorie intake.

So which is easier to burn 500 calories or not enter your body at all?

To make it easier for you, what if I told you that “one liter of Pepsi” can enter your body 500 calories, while to burn it you need to run 6 miles!!!.

There is no room for discussion that reducing the intake of calories is the best option for burning fat quickly.

Thus, how to lose excess body fat depends mainly on monitoring what you eat well.

The right nutrition method to burn fat while building muscle

1- Rely on nutrient-dense foods.

This type of food "such as meat, fish, eggs, vegetables, fruits and nuts." They are often low in calories.

This helps you fill your stomach without overeating or entering in too many calories.

To illustrate the idea, note the difference between 200 calories of broccoli Compared to 200 calories of bread.

Diet to burn extra fat

2- Eat a protein-rich diet.

A study of 88 overweight adults found that a diet containing 0.64 grams of protein per pound (1.4 g/kg) of body weight was more effective in maintaining muscle mass and reducing body fat than following A diet that provides 0.36 grams per pound (0.8 g/kg) of protein.

Getting plenty of protein, evenly split throughout the day, helps protect muscle tissue from breakdown.

Furthermore, it has been shown that a diet rich in protein positively affects the number of calories you burn throughout the day.

The reason is due to an increase in the amount of calories burned through the process of digestion itself, absorption and distribution of nutrients, referred to as the thermic effect of food.

This is based on a study conducted by the Journal of the American College of Nutrition, which you can read here.

3- Reducing the amount of carbohydrates consumed.

Many people have a big problem with carbohydrates when it comes to losing weight, as carbohydrates are one of the biggest causes of weight gain.

To urge the body to destroy fat stores forever, and to make sure that the only way to produce energy is to burn excess fat.

And this is by reducing the consumption of carbohydrates as much as possible “make it two hours before exercise and immediately after, for example.”

1.5 grams per pound of body weight or only 1 gram if you are obese “on days when you do a lot of physical activity, whether by exercise or daily tasks.”

On mild or moderate days, reduce this amount to “1 or .75” grams per pound.

4- Eat healthy fats.

Not all fats are our enemies and it is best not to lose out on the benefits of healthy fats in order to lose weight.

Where fats play an essential role in maintaining optimal cell structure and hormone levels, each type is important to support a muscle-building environment. Also, healthy fats help you feel full.

1- Try to consume approximately 0.5 grams of healthy fats per pound of body weight each day.

2- Make sure to include a variety of sources to reap the many benefits that different types of fats (omega-3s and 6s, and monounsaturated fats) provide.

3- Examples of healthy fats include “salmon, sardines, nuts, flax, chia seeds, avocado, olive oil, hemp oil, egg yolks, and coconut oil.”

Build muscle and burn fat in the gym.

While losing fat is important, maintaining or gaining muscle is key to changing your body composition.

The only way to protect the muscles from going down with the lost fat is stimulatory pressure on the muscles, which means relatively intense training with a frequency of at least three times a week.

1- Rely on compound exercises.

If you want to build maximum muscle and strength, focus on compound exercises in your workouts.

There is a good reason why the most powerful workout programs in the world revolve around compound exercises, as these exercises have been known since time immemorial as the shortest way to build muscle quickly.

The reason is that these exercises rely on more than one muscle group and put more parts of your body and joints under pressure and thus force it to burn fat.

Add to that the stimulus produced by the secretion of testosterone, which speeds up the process of building muscle.

Here are some examples of compound exercises:

“Squat, deadlift, bench press, barbell row, frontal shoulder thrust with bar…etc.”

2- Heavy weights your shortcut.

If you want to increase muscle growth, you must resort to heavy weights and increase the intensity of exercise.

“This means that you lift weights equivalent to 80% of the maximum weight you can carry with a frequency of 5 to 6 repetitions.”

This strategy has been proven over the ages and the following study proves its effectiveness

It was performed on 33 physically active men.

1- Group 1: She did 4 reps per week of 4 sets of each exercise in a range of 10 to 12 reps (70% of 1RM).

2- Group Two: Do ​​4 reps per week of 4 sets of 3 to 5 reps (90% of 1RM).

Both groups did the same exercises (which included the bench press, back squat, dead raise, and seated shoulder push-ups), and both were instructed to maintain normal eating habits (which were monitored with a food diary).

And the result?..

After eight weeks of training, the scientists found that Group 2 gained significantly more muscle and strength than Group 1. It's no surprise that the high-intensity group gained more strength, but many people didn't expect them to gain more muscle either. .

Researchers point to two main reasons why heavier weights are superior to light ones in building muscle.

1- Higher amounts of pressure imposed on the muscles, resulting in greater amounts of metabolic stress.

2- Urging a greater number of muscle fibers to work to resist weight, causing greater damage to the fibers, and thus a better result appears after recovering these fibers again.

The best cardio exercises to build muscle and burn fat at the same time.

You can burn fat without resorting to cardio exercises, but if you want to get rid of fat more quickly, you can benefit from cardio exercises provided you employ them in a way that suits your goals.

For this purpose, HIIT is the best cardio exercise regimen.

It is also gaining more popularity these days as studies have proven that it is the best cardio system for burning fat and maintaining muscle mass compared to other cardio exercises.

What is HITT and why is it considered the best cardio exercise program?

The HIIT method is based on alternating between short, high-intensity periods and relatively longer periods, but at a lower intensity.

For example, if you are on a treadmill, you exercise regularly Sprints at full speed for a minute, for example, and then lower your speed for 3-4 minutes and then repeat the process.

A study by scientists at the University of Western Ontario gives us insight into their effectiveness.

The study consisted of 10 men and 10 women who exercised 3 days a week and divided into two groups.

The first group does 4 sets of “running at full speed for a period ranging from “30 to 60 seconds” and rest periods ranging from 4 to 6 minutes.

The second group is run on the treadmill for a period ranging from “30 to 60 minutes” with about 60 percent of their training load.

The result: After 6 weeks of follow-up, it was found that the first group had lost more fat than the control group.

Why HIIT is superior to traditional cardio.

Despite the superiority of HIIT over traditional cardio exercises, the exact mechanisms for this are not yet understood, but scientists have isolated some causes, including the following:

Increasing the metabolic rate up to 24 hours after exercise, in other words, the burning of oxygen in the muscle remains for longer periods, which results in burning excess fat.

Improve muscle insulin sensitivity.

Higher levels of muscle fat oxidation.

An increase in levels of growth hormone (which aids in fat loss) and levels of catecholamines (chemicals your body produces to mobilize and burn fat stores).

Appetite suppression after exercise.

The best cardio exercises "based on the HIIT system".

Free running: After jogging to warm up, run as fast as possible for 30 seconds, then walk or run at a slow pace for a minute, repeat for 15 to 20 minutes.

Cycling: In the same pattern as in free running, alternate between short intervals as quickly as possible, then reduce the intensity until you catch your breath.

Squat with body weight only with jumping: As in the previous examples.

You can apply the same strategy to many other exercises, such as swimming, rope skipping, and others.

Although HIIT has been proven effective, it is not suitable if you suffer from diseases such as diabetes or high blood pressure, or if you have a history of heart disease.

The importance of sleep in building muscle and burning fat together.

Research shows that sleep deprivation causes hormonal disruptions that can cause muscle loss, which helps explain why it's linked to muscular dystrophy.

For example, one study by researchers at the University of Chicago found that when 10 healthy men reduced sleep for a week from about 9 hours a night to 5, their testosterone levels decreased by up to 14%.

Inadequate sleep also reduces growth hormone and insulin-like growth factor levels, which play important roles in maintaining and building muscle mass.

Sleep restriction also raises cortisol levels, which increases muscle weakness.

And in terms of fat loss, sleeping too little can increase your appetite, making you more likely to break your diet.

Sleep needs vary from person to person, but according to the National Sleep Foundation, adults need an average of 7 to 9 hours of sleep per night each night for adequate muscle recovery.

So make sure to get a full sleep to be able to build muscle and burn fat successfully.

A word from Fitness & Agility.

Building muscle and burning fat at the same time does not require a complex training program or diet, the smart application of the basics of muscle growth and fat burning is all that is required.

Creating an average calorie deficit that forces the body to use fat stores for energy production

Make compound exercises the centerpiece of your training while lifting heavy weights.

Do cardio in moderation, no more than two hours a week.

Get enough sleep and give your muscles a chance to recover.

 Do not hesitate to ask your question in the comments, or correct what we “unintentionally” mistaken for.

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