Compound exercises include squats, deadlifts, lunges, pull-ups and pushups, and not only are they the most efficient way to build muscle and lose body fat, but they are great for building core strength too. Instead of seated leg curls and extensions, start with total-body lifts and finish off your workout with the smaller, isolated exercises to target any weaker areas such as your biceps, triceps and abs.
When it comes to cardio, interval training is the best way to lose fat but keep muscle. Interval training will not only help you get fitter and faster, but it will also spike your metabolism. Sprints can be brutal, but they're so quick and effective that once or twice a week is enough to get great results. Sprints can be done running or cycling outdoors, or on a cross-trainer, treadmill or stationary bike inside.
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Once you've warmed up, sprint all out for 30 seconds, rest and recover at a very slow pace for 60 seconds, then repeat for minutes. After a few weeks doing the same exercises with the same reps and sets, our bodies will have adapted to the challenge. We need to continually surprise our bodies and our minds with new challenges because this is the best way to lose fat but keep muscle.
5 Ways To Gain Lean Mass And Lose Fat!
A new program every month keeps things fresh and exciting as well, so we're more likely to feel motivated to continue training for the long term. BCAA's are particularly useful if you're in a calorie deficit and need a sustained energy source to fuel your training, as these supplements are also a healthy and natural way to boost energy production and reduce fatigue and muscle soreness.
Staying hydrated by drinking water regularly throughout the day will help you feel and perform at your best, but if you want to maintain the muscle you have, build more lean muscle, or just have an easier time shedding body fat, a natural, plant-based BCAA supplement will get you there. As with any supplement - always check the ingredients for chemical nasties, animal-derived ingredients, fillers and artificial sweeteners.
Strive for fat loss, not weight loss
Starving is out, and thriving is in! It may seem counterintuitive, as it goes against what the media has been telling us for far too long… but if you give your body enough energy, with a balance of carbs, fats and protein - you'll end up leaner, healthier and stronger in the long term. To gain muscle and lose fat, we must eat enough. As an example, most women require an average of extra calories per day on top of their maintenance calories to provide their bodies with the building blocks to create lean muscle mass.
Continue training and see how you feel - it all comes down to trial and error. If you're always tired, feeling drained, and you're no longer hitting PBs in the gym - you need to increase your calories remember - healthy calories though! Not junk calories. This is especially important if you're coming from a background of strict dieting and low-calorie intake. Another reason strength training helps you lose fat and gain muscle is its ability to build muscle, and the more muscle mass you have, the more calories you burn.
Eating enough protein is the key to building muscle while losing weight. Protein is also great because it helps you stay full, increases results and boosts metabolism and fat burning. This last method to losing fat while building muscle can be confusing, so we want to make it clear for you. As we mentioned earlier, to lose weight you have to be in a caloric deficit. So how do you burn fat and gain muscle at the same time?
You have to eat enough protein. You want to be in a caloric deficit, but you have to make sure you are eating enough protein to sustain your muscle growth. The recommended amount of protein you should consume is 1 gram of protein per pound of body weight. So if you weigh pounds, you should consume grams of protein per day. Try focusing on protein and fruits and veggies because you can eat those in almost unlimited amounts!
Although it's tempting, avoid working out seven days a week. According to Clark, recovery is just as important as training. This is very important to allow your body to rest and repair, especially any damage done to muscle tissue," Clark told HuffPost Australia. Follow us on Snapchat! Australia edition.
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8 TIPS TO BUILD MUSCLE AND LOSE FAT
While doing both simultaneously may seem impossible, it is doable. Blend Images - Erik Isakson. To gain muscle, Clark and Dennaoui focusing on strength and weight training.