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should i build muscle or burn fat?
March 19th, 2010 | 
Author: i want to build muscle but i also want to burn body fat to see my 8 pack abs cuz i no i have one. i have 13% body fat and i wanna go to around 6 to 8% . i want to accomplish one of these goals by the end of august but i no if i try to do both it will take to long. im on a healthy diet. im 5′8" and i weight 136 pounds. what do you recommend i do.
To gain muscle mass you have to go on a caloric surplus. To lose fat you have to go on a caloric deficit. I’ve heard it’s possible to build muscle and burn fat simultaneously but i do not believe this.
That’s like me trying to sit and stand at the same time or swim and weight train at the same time. I’m sorry but it doesn’t work that way and in the end you will give up because you will see no results.
Build the muscle mass and then lose the fat afterward. Lift heavy 3-4 days per week 1 hour max and keep cardio to no more than 2-3 times per week 15-20 minutes.
Gaining muscle with fat is unavoidable which is why i placed the cardio to keep the fat gaining to the smallest possible. If you want to see your Abs without tensing then you need to go on a calorie deficit and lose weight.
I recommend you build muscle and burn the excess fat later because you cannot lose fat and gain muscle simultaneously. You can only do them in phases.
Posted in build muscle and burn fat
The problem with low carb menus is that they are too strict and TOO HARD TO FOLLOW for average people.it will reduces your energy. and makes you week.
The 9 pounds every 11 days fat loss promise – Fat Loss 4 Idiots promises that you will lose 9 pounds every 11 days of use. I don’t like this promise because every person is different and loses weight at a different pace. Sure, some people do lose 9 pounds every 11 days, others do even better. But most of the people lose an average of 6 pounds every 11 days. This is still a great weight loss rate, so I think Fatloss4idiots could’ve done without the 9 pounds promise.
References :
http://chows-fatloss4idiots.blogspot.com/
You can do both.
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get the muscles first because girls dont like guys that have a mega low body fat
to them it makes you look fake
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to build muscle you have to burn fat …
Fat is what is layered over our muscles – thats why you dont see everyone walking around with 6 packs. Once the fat is off – then its time to build up your muscle.
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To gain muscle mass you have to go on a caloric surplus. To lose fat you have to go on a caloric deficit. I’ve heard it’s possible to build muscle and burn fat simultaneously but i do not believe this.
That’s like me trying to sit and stand at the same time or swim and weight train at the same time. I’m sorry but it doesn’t work that way and in the end you will give up because you will see no results.
Build the muscle mass and then lose the fat afterward. Lift heavy 3-4 days per week 1 hour max and keep cardio to no more than 2-3 times per week 15-20 minutes.
Gaining muscle with fat is unavoidable which is why i placed the cardio to keep the fat gaining to the smallest possible. If you want to see your Abs without tensing then you need to go on a calorie deficit and lose weight.
I recommend you build muscle and burn the excess fat later because you cannot lose fat and gain muscle simultaneously. You can only do them in phases.
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Build muscle and burn fat. It doesn’t have to be either or.. Im dieting to get down to my six pack and I lift weights 3 to 4 times a week, and do high intensity interval training for 15 to 20 minutes every other day. It lets me burn body fat and keep/build muscle
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This is what you should do.OK first wear a sweater adn some sweat pants.Start exercising on all the body parts that you want to lose fat and build muscle.If you do crunches you will burn so much fat because you will be sweating.But while you are trying to build muscle you will start sweating which is good because you want your body fat to be around 6 to 8%.Also while you are sweating you will be able to get all that fat out of your stomach so you can see your six pack.
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You can do both, and when I was younger I was into bodybuilding,, To show off muscle mass more quickly add a lot of bananas into you’re daily routine, the potassium drains the salt out of your body allowing muscles to swell and become more predominant. Following a hard ab crunch routine, eliminate sugars and adding about 4 -5 bananas a day to your routine you should be able to show off an 8 pack by end of july.
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5′8" and 136, yea not much muscle mass on that frame. I’d go with heavy weight, compound movements. 5 to 6 rep area. Eat a normal diet, the fad diets where you cut carbs or all protein or no fat, yea, those suck. I went from 305 to 200, but I lost so much muscle mass my bench dropped from 550 ta 275. Yea…. Your bodyweight, I’d say eat about 2500 calories. Get some muscle on the frame and it will increase your metabolism thus you will burn more calories. You can vary the calories to get a happy medium where you aren’t gaining fat, but its not so caloric deficient that you can’t add some muscle. Think balanced diet thou, with a little extra protein. When I say compound movements, squat, deads, bench, bent rows, etc. Those trigger more growth than isolation movements. Once you get some muscle going, you may have lost the bodyfat you desired already, and if not, you will be in a better position to switch to less calories and strip it off. Vary the calories when dieting thou. Don’t just drop your intake completely, you need to keep a cheat day to keep your body guessing, and your metabolism from slowing down.
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My life.
When you build muscle, you burn fat. Just remember that you cannot "spot reduce" to get rid of fat. You need to do aerobic exercise such as walking, running, swimming etc, to get your heart rate up, that will burn the fat you want to. Just do 20 minutes of aerobic exercise every day or every other day.
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Let me start by letting you know I used to be 235 im down to 205 and never looked better. Its easy. No dont use iet pills ect, they suck and mostly more harmful than helpful. First off INCREASE YOUR FIBER. YOUR PROTIEN, YOUR GLUTEMIEN, AND NO2. Stay away from Creatien. Its a water holder. You’ll look bulkier but wont lose water wieght and as soon as u lay off of it, the size shrivles and you have loose skin that looks like fat. Plus its horrible for your liver. Eat a small HIGH fiborous, protien meal every THREE HOURS. Drink lots of water and unsweetened juice. Did I mention drink lots of water and unsweetened juice? You set aside at least four nights a week to workout. These workouts will be at least a minimum of 60-90 min. a piece. You choose muscle groups and seperate them into your different days. Mon- Chest, abs and Biceps, Tuesday- Triceps, Calves, and abs Wendsday- Back, sholders, and Thighs, Thursday- Chest, abs, and Biceps, FRi-Sun- REST. At the end of every workout get on the Elliptical and set it for 28-35 min. Get you a great playlist on your MP3 and get it. I use fast paced Techno cause that way you can run in rythim. You wanna use the elliptical cause its a better fat burner than the tredmill and less impacting on your joints and back.
Heres my meal replacement shake
Two egg whites, two scoops of Body Fortress Whey Protien, Two Scoops of Body Fortress 100% Pure Glutamine Powder, Two Tablespoons of Medic Natrual Fiber Powder, One Scoop of Body Fortress Super NOS Pump and Pure Water. BLEND and Chug and then go play Basketball
References :
http://www.alibris.com/booksearch?qwork=4641551&matches=36&author=Schwarzenegger%2C+Arnold&browse=1&cm_sp=works*listing*title
http://www.high-fiber-health.com/
You can do both at the same time. In fact, building muscle will help you burn fat, because lean muscle mass is always hungry for calories, and will burn more calories even at rest than poorly toned muscle.
However, both will cost you, and you must pay the price. The 3 things to remember are diet, exercise, and rest. You’ll just be spinning your wheels if you neglect any one of these.
Diet:
Your diet is more than just what you put in your mouth. Your eating habits program your body’s response to the food it receives. Start by following a few basic rules.
Eat good quality foods. Low fat, low sugar, low crap. There are no "magic" foods, but there is plenty of junk food. You know the difference.
Eat 4 to 5 times a day. this tells your body there is a regular source of energy available to it, and there is no need to store energy (fat).
Small portions. The total of each meal should be no more than what would fit in a small cereal bowl.
Eat more at the beginning of the day than at the end of the day. Good breakfast, no late night snacks or meals.
Exercise:
Every day you can fit it in, and you should try for 5 days a week, do 30 to 45 minutes of cardio type exercises. And do some resistance training for each major muscle group 1 to 2 times a week. Here’s a few basic guidelines:
Cardio – set a pace that is as steady, consistent challenge. Monitor your pace with you heart rate. There is a lot of info on the web about this. Push yourself, but not in excess. Fitness is a way of life, not an event. Set your sights on the long term goals, and you will see short term results more quickly.
Resistance – usually with wieghts, but there are other options. Again, there is a lot of info on the web. Muscle gain is a result of consistancy and challange. Consistantly challange your muscles to do what they cannot already do. And for the beginner, low and slow is the way to go. Low weights, slow movements (3 to 4 seconds each rep), and high reps (12 – 15 per set).
Rest:
Your body needs rest to regroup and rebuild after exercise. Don’t neglect this. It’s more important than most people realize. This includes both physical rest, sleep, as well as emotional. Do something for yourself to relieve stress, as long as it doesn’t involve damaging the health you are working so hard toward.
Even with all these words, this is just a very basic outline, but something to get started with. Start now, keep researching, and modifiy your plan as you learn more. Best of luck.
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