The exception of course, would be the guy or girl who's metabolic rate is so genetically high that their only concern is adding weight to their already lean frames. But for the majority of the population, the age old secret of being able to burn our unwanted fat while building or at least retaining muscle mass seems elusive and difficult at best.
Bodybuilders and fitness experts will tell you that building muscle requires food. It's impossible naturally to add lean mass to any skeletal frame without additional calories to feed and grow your new muscle fibers. However, those same experts will also tell you that the only way to get rid of those pesky love handles is to reduce your calories. So what is the answer? Is there an exercise and diet plan that even exists for this scenario?
The short answer to this is no... but there are several logical approaches to this that can still help you reach your fitness goals. I've listed below some general guidelines that you should consider if you're training is not giving you the results you want.
Change The Way You Eat: Completely change the way you look at breakfast, lunch, and dinner. Adopt a technique called grazing, where you eat every two to three hours instead of three meals a day. Professional bodybuilders have been eating like this for years and for good reason. By consuming small portions of protein and complex carbs systematically throughout the day, we are maintaining a more balanced level of amino acids in our bloodstream for the constant repair of muscle tissue.
Additionally, by eating frequent meals we are forcing our digestive system to work overtime which in turn, burns more calories. This burning of calories contributes to an overall change in our metabolism allowing us to burn calories at a more efficient rate even when we are resting.
Split up Cardio and Weight Training: Another excellent approach in our quest to burn fat while building muscle is to separate the times we weight train from when we do our cardiovascular workouts. These two categories of exercise are both necessary and helpful, but they are both designed to do two completely different things.
Weight training tears down muscle with the intent of rebuilding stronger, once it has been repaired. Repair can only happen when the right nutrients are shuttled to the fatigued muscle group via the bloodstream. This is why the first hour after weight training requires a feeding of proteins and carbohydrates so as to optimize your muscles ability to get stronger.
Conversely, aerobic or cardio activity is to burn fat. The fat burning results from these exercises depend upon the length of time, intensity, and the amount of sugars (carbohydrates) present in our bloodstream. By doing your cardio with less carbs in your body... and by waiting at least 30 minutes to eat after completing it, you give your body a much better chance to use fat cells for energy rather than carbohydrates.
Eat And Train Smarter: By including these tricks into your daily regimen you are really improving your body's ability to build muscle and burn fat when it's supposed to. Medical studies may not be conclusive with the best approach to burning fat while holding on to precious muscle, but many professional athletes and fitness experts are big proponents in the timing of our meals and the scheduling of strength-training versus aerobics. By George C Taylor
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