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21.01.2014
While it obviously creates the  desirable shape for men, many people are not aware that the same applies to women. Unless you are piling on weight quickly, you do not need to cut too many calories out of your diet. Protein – Stick to high quality sources such as lean meat, poultry, fish, eggs, nuts and beans. Carbohydrates – Stick to unrefined, high fiber sources that will provide you with a steady supply of  energy. Fats – Your body needs essential fatty acids that are found in fatty fish like salmon and tuna as well as seeds, nuts and olives. Avoiding the complex science again, processed sugars are very difficult for your body to convert to energy, and will get stored as fat. You are not alone if you are trying to find out what it takes to transform a fat body to a muscle body.
It can be confusing to a certain degree when you are searching for fitness information to go after your body transformation goal.
If by any chance you believe that transforming your body from fat to muscle can be done quickly, easily and magically with the use of a special product you need to get that thought completely out of your mind.
The processes of losing fat and building lean muscle to reach ultimate body transformation cannot happen overnight. The best way to begin your endeavor to transform your body from fat to lean and muscular is to focus on losing a large amount of the fat first.
In order to know if you are losing fat or muscle you must measure and track your body fat percentage. If you are losing fat without losing muscle and gaining some muscle in the process, as could happen with the right type of nutrition and workout program, you’ll begin to sculpt a muscular physique. Some people may even end up with an impressive lean muscular physique by simply losing fat, preserving all their muscle and gaining as much muscle as they can without going exclusively on a bulking phase to build muscle. But if it so happens that you lost enough fat to reach a very low body fat percentage but you are not contented with the amount of muscle mass you have on your body, all you have to do is simply switch your program to gaining muscle without fat to increase your lean muscle mass level.
The concept of getting a lean muscular body is simple – keep your focus on reducing body fat and building muscle.
However, if you are using the right nutrition and training program to maintain muscle in a fat loss phase and avoiding fat gain in a muscle building phase, you’ll be on the right path to sculpting out a muscular body with very little fat which is the same approach used by fitness models and bodybuilders. Some diet plans call for drastic calorie reduction without taking your body fat level into consideration. Studies have shown that people with higher levels of body fat tend to lose fat and retain muscle on very low calorie diets, while people with low levels of body fat tend to retain fat and lose muscle on very low calorie diets. Calorie cycling is a dieting technique that involves varying your calorie intake day-to-day. Although paying attention to these nutrition factors can help prevent muscle loss, one of the most important elements of maintaining muscle while losing fat is following a good weight training program.
Getting lean and ripped is accomplished by successfully losing body fat while allowing your muscles to remain in place properly. Your diet for getting lean must meet your nutritional requirements for losing fat without losing muscle. The right calorie deficit for getting lean must be created from your TDEE, but it should also take your body fat level into consideration. A person with a higher level of body fat can reduce calories lower and may not face risk of muscle loss. Apart from the calorie deficit you must have the right balance of carbohydrates, protein and fat as part of your daily nutrition intake.
So as long as you consistently stick with your calorie deficit everyday you’ll drop fat. When it comes to your fat loss workout to get lean and ripped, you’ll want to have a program that combines resistance training with cardio.
As for the cardio aspect of the workout, I recommend High Intensity Interval Training (HIIT) as the primary method.
If you want to get lean and sculpted, the best approach towards this goal is to burn the unwanted fat while preserving your valuable muscle mass. Losing fat without losing muscle is the best way to lower your body fat percentage to get toned and ripped. Before I go into the things that you can do to lose fat without losing muscle, I want to point out a very important factor that affects which persons are more likely to lose muscle while in a caloric deficit, and the reason this happens. The amount of fat that your body possesses when you are starting to lose fat will have an impact on muscle loss.
A person who has a great amount of fat (overweight or obese) tends to retain their muscle when losing fat, even when they are in a very aggressive calorie deficit. The reason this happens is the body’s natural defense mechanism kicks in at a certain point when it believes that you are losing too much fat and will try to hold on to the fat and burn muscle. You see, naturally, the body likes to be at a set point of body fat (which may not always be your preference) and will try everything it can to maintain that level of fat whenever you reach that point.
If your body realizes that you are losing too much fat it will respond by slowing your metabolism down, burn muscle tissue for fuel and try to hold on to the fat. Thankfully, however, there are a few things that you can do in both your diet and workout that could help make your body burn fat off and leave your muscles in place, even when your body reaches the set level of fat where it would want to activate it’s protection responses. As I mentioned above a person who has a large amount of body fat could start with a lower-than-average calorie intake to lose fat and they would not have to worry about losing muscle.
A moderate calorie deficit would be about 20 % below your TDEE or calorie maintenance level. The best way to find the ideal calorie deficit for you to lose fat without losing muscle is to start with a deficit that’s good enough to get significant fat loss, but keep tracking your body fat percentage and the way you look in the mirror to find out if you are losing fat alone, or if muscle is going along with the fat. A small to moderate calorie deficit will cause fat loss to happen at a slow rate, but it is a good approach for avoiding muscle loss. But what if your body fat level is already around moderate, and you want to stick to a large calorie deficit to lose fat fast? Increasing your protein intake is an important requirement for building muscle mass, but protein also is very important for losing fat and maintaining muscle. Calorie cycling is a dieting method that involves alternating between higher and lower calorie intake on different days. Doing resistance training while in a calorie deficit to lose fat is a very important component of getting lean and maintaining muscle.


High Intensity Interval Training (HIIT) is the best form of cardio to burn off body fat without losing muscle. That’s it right there, the different things that you can do in your diet and workout to help make sure that you maintain muscle while you lose fat. A number of simple home remedies can be effectively utilized to target stubborn belly fat in conjunction with exercise and dietary tips. It is essential to target and get rid of belly fat, as belly fat is responsible for a myriad of health conditions like diabetes and cardiovascular diseases. Aim to eat 5-6 small meals a day, which are nutrient dense and high on lean protein, complex carbs, vitamins and minerals. Olive oil also has high amounts of Mono-unsaturated fatty acids that help to burn stubborn belly fat. This remedy is definitely the most sought after home remedy practiced by celebrities the world over. As per research, people who ate breakfast everyday lost more weight than their non-breakfast eating counterparts do. Water is a refreshing drink and is needed for muscle recovery and repair especially if you are working out very extensively.
Dairy foods like low fat milk and curd are very effective in trimming a few inches from the waistline.
While this may sound repetitive, nothing works as effectively as regular exercise for shedding the excess pounds from your tummy. Contrary to popular belief, weight training does make a woman look manly, it enhances the curves and makes women look toned and feminine. A protein supplement will work well if you do a lot of eating on the go, try not to be reliant on it though. Even healthy sugar like fresh fruit should be met with caution, the recommended five pieces of fruit per day contains way to much sugar for everyone but regular gym-goers. It is the physical location where fat is burned, the more you have, the more fat burning that goes on. About 15-20 minutes a time should do it, any more than this and your body will look to muscles for energy. So with that in mind, I did my best to put together this article to provide guidance and helpful tips for people who are aiming to go from fat to muscle in body shape. In order to get rid of body fat and put on muscle for a lean muscular physique you must use a good diet and workout program for losing fat and building muscle. It requires a certain period of time of cumulative fat loss and muscle gains through a diet and workout program to see significant changes in your body composition. But at the same time you have to use the right program to preserve all your existing muscles. You are getting rid of fat while keeping the muscles you have (preserving your lean body mass).
Weight loss means reducing body-weight which could be fat, muscle or water with diet and exercise, and could easily be tracked by weighing yourself on the scale.
You could also get an idea of your body composition results by looking at the appearance of your body in the mirror and paying attention to your strength levels. When the fat burns away from your body the muscles will begin to show up to create a leaner, more solid and more defined body. Therefore, a good diet plan to lose fat without losing muscle should allow you to customize your calorie deficit to suit your body fat level. Alternating your caloric intake is a good way to outsmart your body to prevent some of the consequences of long term caloric restriction such as metabolic slowdown, fat loss plateaus and muscle loss.
So combining these nutrition factors with weight training would create an optimal program for losing fat without losing muscle. But it requires proper planning, discipline and persistence to reduce body fat to reach ripped levels. It’s not just losing weight indiscriminately without paying attention to what goes and what stays.
If you are relatively lean and just want to get leaner you should not make drastic cuts to your calorie intake as it may lead to muscle loss. For most people, proteins should be up and fat kept low, but the carbs component may have to be adjusted to fit your body type and goals. Training with weights while in a calorie deficit will provide the stimulus for your body to keep your muscles while you lose fat. And lets not forget that muscle is also important for health, fitness and helping your body stay lean. On the other hand, a person with less fat (lean level of body fat) tend to lose more muscle and retain body fat when in a calorie deficit. This will happen almost all of the time that calorie intake is significantly reduced for extended periods, and you are not extremely overweight or obese. However, the more lean that you are, the more likely it would be to lose muscle while in a very aggressive calorie deficit.
Depending on your results you may or may not need to adjust your calorie intake to make sure that your muscles are well preserved. In such situation, the only way that you could create a large calorie deficit to achieve rapid fat loss without the negative consequences, is to use a strategic program that is specially designed to allow persons to rapidly shed fat without having their body turn on them. There are a lot of debate in the health and fitness community about many things relating to gaining muscle and losing fat, but I observed that pretty much everyone agree that a moderate to high intake of protein is necessary for both muscle building and fat loss.
Basically, with calorie cycling you’ll be consuming more calories on certain days and less calories on other days. It will build and maintain muscle as long as it is given the right reasons to believe that there is a need for that muscle. It involves alternating between an exercise of high intensity and a low intensity exercise.
These home remedies are available in the form of foods, drinks and condiments that are stocked in your kitchen or cupboard. Ban and banish certain foods from your house like sweets, processed foods, starch and greasy products.
Cut your calorie intake by 500 calories and you will start to shed around a pound every week.


Not only does cranberry juice keep your kidneys healthy, but it also has a host of digestive enzymes that help to fight and eliminate stubborn fatty deposits in your liver and lymphatic glands. These are found in foods like almonds, walnuts, olive oil, avocadoes, salmon and flaxseeds. Put a teaspoon of honey along with the juice of one lemon into a glass of warm water and have this first thing in the morning as soon as you get up.
Take a teaspoon of fenugreek, cumin and carom seeds and put these into a glass of warm water.
This is another effective home remedy for reducing the belly fat and eliminating water retention from the body.
Salads are rich in vitamins, minerals and anti-oxidants that help to shed excess pounds especially from the belly region. Skipping regularly with a jump rope for short and intense periods will help to dislodge the fat that is stored in your belly. Increase the number and intensity of skipping sessions to get the maximum from your workout. Sleeping keeps the body metabolism elevated and helps to reduce muscle fatigue especially after a heavy workout.
By cutting back on salt or eating a low salt diet, you will definitely feel a more positive change in your body shape especially the fat stored in your belly region.
If you combine exercise with the correct diet programme as mentioned you will see sustained weight loss and will also be able to maintain the results. You’re not going to look like this without a LOT of hard work, and all credit to those that choose to. Without getting to scientific, your body cannot turn food into muscle in one lump, you need to spread the workload throughout the day and give it a steady supply of the fuel it needs to keep you in shape.
And you may also gain some muscle in the fat loss phase if the right conditions are present.
If you are losing both fat and muscle you’ll just be getting a lighter and smaller body, not a muscular body. Fat loss on the hand is losing body fat alone without losing lean body mass (getting lean) and it cannot be tracked accurately by focusing on the scale alone.
However, when it comes to making sure that all your muscles are well maintained while dropping pounds of excess fat there are a few crucial elements your diet must address.
The amount of fat you have on your body would impact whether your body burns muscle for fuel or not when you are in an aggressive calorie deficit. When it comes to putting together a concise plan of action to transform your body, diet and exercise are the most important factors that come into play.
First, your body has to be in a state of negative energy balance to lose fat, which will happen when you consume fewer calories than your body burns. I recommend 250-400 calories reduction from your maintenance level if you are lean and trying to get ripped. But although the caloric deficit is the most important factor for dropping fat, there are many other important factors that come into play that usually require professional guidance to plan for. You must lift heavy enough to maintain or gain strength because it’s the way to make your body hold on to the muscles. However, make sure you restrict your carb intake throughout the day and limit most of your carb ingestion to your post-workout meal. But to succeed in burning fat without losing muscle, you must have the right work ethics and use an optimal diet and workout program that would give you the desired results.
Therefore, a person who is not very fat would face the risk of losing muscle if they cut too many calories from their diet and follow that eating plan long term. An overweight or obese person could cut a larger percentage of calories from their calorie maintenance level and not lose muscle.
If you consistently apply heavy weight lifting on the body that creates stress it will build or maintain muscle, because it will realize that you need it. A good example of a HIIT workout is to alternate sprinting type efforts for 30 seconds followed by 1 minute of a less intense effort like walking, and continue this pattern for 20 minutes. They help to detoxify the body and liver, rev up your metabolism and make you feel several years younger.
These help to rev up metabolism and get rid of the LDL cholesterol in the body, which is bad for the health of the heart.
Eating salad allows you to eat lesser of fats and carbohydrates, which will ultimately help to cut calories and eliminate belly fat.
People who do not get enough sleep have reported having higher amounts of belly fat vis-a-vis those who sleep regularly for 8 hours. Calcium as you know is good for fat reduction and helps in the speedy metabolization of excessive calories. Getting the right information before you start your body transformation quest is important to reach success. One gram per pound of body weight is a pretty good guideline, but you can also adjust protein by percentage of total calories. You want to burn fat, hold on to your muscles and reach single digits body fat percentage to chisel out a ripped body. This is the top nutrition rule that you have to get right and then  the other variables will fit into place to make your overall nutrition plan well-structured. Is it possible to lose this amount of fat in about 8-10 weeks without losing muscle or performing aerobic work? Since your body fat is relatively high, I would eat only about 60 grams of carbs along with 40 grams of protein in your post-workout shake.
You need to be lifting heavy enough if you want your body to preserve your muscle, even if your primary goal is to reduce fat. And you may also gain some muscle if progressive overload happens during the training and the right conditions are present.



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