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What to eat to gain muscle and lose fat,paleo smoothie recipes,alkaline acidic food chart download,vegan diet for athletes - Plans Download

The first important thing to note is that the calorie surplus to gain muscle is very, very small when compared to the calorie deficit required to lose fat. Lets look at what your body does with its calories, please look at my body on left side of the above diagram. Lets talk about this nuclear reactor here and how to stop if from turning on and burning up our muscles. Consume enough calories to keep your body from thinking its starving but not so many calories that you gain fat, 10% under your TDEE is a good value to use. Many beginners to fitness ask if they should lose their fat first or start lifting to gain muscle first, the answer is that they should do BOTH at the same time!!!В Especially for beginners, it is very easy to lose fat and gain muscle at the same time! Losing fat and gaining muscle at the same time is very difficult for advanced bodybuilders. Skinny teens who can’t gain either fat or muscle even when they eat as much as they can. Advanced bodybuilders with low bodyfat (under 8%).Your body needs some fat so when you get to a certain point, your body will start choosing to burn muscle instead of fat if you have a caloric deficit.
Common wisdom is that you have to gain some fat to gain muscle, its the whole bulking and cutting mentality. Most mature adults can gain a maximum of 15 pounds of muscle in a year but many can only gain 5lbs of muscle a year. To keep you alive, your body needs two things, plain energy to burn in the form of carbs or fat and then amino acids in the form of protein.


Our bodies are really smart, they know muscle is really important and they wont burn it unless they absolutely have to. Cardio will not burn muscle, it will help you gain muscle while losing fat at the same time. Many of them are close to their genetic limits so adding muscle is very difficult and slow for them even under the best of circumstances.
If you are 8% bodyfat and want to get down to 4-6% bodyfat you wont be able to add muscle while you do this, at best you can do is to maintain your muscle mass. Now, your first thought is probably that it can’t be done because to gain muscle, you have to eat 100 calories more per day and to lose fat, you have to eat 400 calories less per day. Losing fat and gaining muscle at the same time is something that only beginning and intermediate bodybuilders can do. With regular dieting, its tough to drop down to 4-6% without losing muscle mass butВ carb cyclingВ seems to really help for this specific purpose.
Then, depending on genetics, some people may grow a large butt and belly (classic peer shape) or store more fat in arms and legs, or man boobs.Someone can be skinny with a big belly, but that is most likely due to their lifestyle.
Because of many peoples unrealisticВ expectations about adding muscleВ they come to the incorrect conclusion that you can’t gain muscle while losing fat.
For an average person losing weight, they will eat about 400 calories a day less (12,000 calories a month) than their TDEE to lose a pound of fat a week, or 52 pounds of fat in a year. Maybe they have a job where they sit all day (office work or truck drivers are the most common) and that causes abs muscles to relax.The opposite process (losing weight) works the same.


The secret to this is that our assumption that you need to eat more to gain muscle is incorrect for most adults. About 20% is actually spend DOING stuff – walking, lifting, moving and only about 5% is spent adding muscle.
When we burn fat we burn it from our entire body, there is nothing we can do to target fat burn in specific areas.
Don’t get hung up on the exact numbers, the important thing is that exercise and building muscle uses very little of the calories we consume. And your muscles are the emergency backup, your body wont turn on this nuclear power plant to cannibalize muscle unless its a DIRE emergency. Energy can come from any of the three systems but amino acids can only come from the stomach or the muscles. Alcohol has the horrible property of lowering your testosterone level by increasing estrogens in your body like I explain in the article Increase Testosterone Naturally.Low testosterone levels lead to undesired body changes like loss of muscle mass and especially increased body fat.
Read Symptoms of Low Testosterone for more details.Do some research if you want, for now just trust that alcohol, and especially beer, increases estrogen levels which leads to the development of man boobs. I became a fitness passionate during the last 10 years, where I learned a lot by studying and also through personal experience.



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Comments to “What to eat to gain muscle and lose fat”

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