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Weight loss and muscle building

Mar 20, 2008
Most people who go to the gym to burn out their extra fat also want to increase their flexibility, build greater muscular strength and endurance, reshape and tone their bodies and add some lean muscle mass to it. Now you must be wondering whether burning fat and building muscles simultaneously is possible at all or not.

Burning of fat and building of muscles involve two different metabolic functions with absolutely contrasting requirements. While muscle building requires you to consume more dietary calories than what you can burn in a day, weight loss requires fewer calories intake than what gets exhausted each day.

The process of losing weight and building muscles are interconnected. You will need to first damage your muscles to a certain extent through your workouts and then replenish them with lots of protein rich diet and ample rest to allow your muscles to recover and grow back healthy. You may even need to use muscle building supplements along with your diet to meet the increasing nutrient requirements of your growing body. As you develop more muscles, your body's metabolic rate increases because muscles are inherently very active tissues. As a result of the high metabolic rate, the fat burning process gets hastened and your body begins to lose all the unwanted fat.

When you are under a weight loss program, your body is in a state of deprivation, as a result of which the carbohydrates, proteins and fats present in the cells of the body get used up for energy production. If you can manage to replenish the proteins and carbohydrates content in your body and allow only the excess fat to be used up for energy production during rigorous workouts, then your body can achieve the desired objective of weight loss as well as muscle building.

If you are interested in building great muscles, then in addition to a high calorie, protein rich diet, you must also undertake appropriate strength training exercises and rigorous workouts, and allow ample rest periods for your muscles to recover and grow.

Each time you workout, you must remember to go for progressive resistance, meaning that you gradually scale-up the weights used or increase the number of repetitions so that your muscles are able to bear the increasing amount of weights that are being thrust upon them.

Do not over-train your muscles because this can have counter effects on your muscle building program. Ideally, you need to workout at least three times a week and alternate it with two days of rest period to allow repair and growth of damaged muscles.

However, if muscle building is not your only priority, and you want to achieve both weight loss and muscle building goals, then you must adopt a different strategy. You must try to burn the excess body fat by taking a low fat diet and maintain the lean body mass by consuming a high protein diet (at least 2 gm/kg of body weight is recommended). You can even adjust the amount of protein intake depending on the intensity of your workout.
About the Author
Professional fitness instructor, Jason Diggs, writes quality, non-biased reviews on the nets top " how to build muscle " instructional programs. His highest rating goes to muscle gain truth, a highly acclaimed, extensive bodybuilding package.
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