Does it Make Sense to Get Rid of the Fat and Build Muscle at the Same Time

There is not a fitness model or bodybuilder who is trying to lose fat and build muscle simultaneously. For people whose lives depend on their ability to transform his body, it is important to focus on the stages of muscle mass (6-9 months) and fat-burning phase (2-3 months).

Burning fat and muscle pumping at the same time - sounds highly desirable, but this is not a reasonable approach for maximum results, in spite of all the marketing tricks that are hard to reverse. Building muscle - an anabolic process and requires the creation of excess calories, while fat burning catabolic, and requires a deficit of calories.

How to burn fat and build muscle at the same time

If you have more than 15% body fat (25% fat for women), you will need to focus on burning fat, that in favorable circumstances may bring no one to build muscle mass. Otherwise, concentrate on pumping muscles. If you do not know your body fat%, read How to measure body fat.

Whatever your goals, the most important thing for you in the consumption of food should be eating right before a workout and nutrition after the workout as 30 minutes before and after training the muscles are most sensitive to protein intake (anabolic window.)

In terms of training, they may not differ greatly depending on the purpose (to burn fat and build muscles.) Weight training and strength training are equally effective to cope with both tasks.