Muscles build the first
The most effective way to build, must be torn and shredded, a significant amount of muscle mass in the first place, and thus reduces body fat through diet and heart. It is more effective to put on muscle first? The main reasons are:
Increasing muscle mass increases metabolism. For every pound of additional muscle, the average person will burn an extra 50 calories a day. Are literally an oven to burn fat.
Cut or burn body fatinevitably results in muscle loss as well. You always want to have started at the end with a muscle mass than you, so you should always start by building more muscle than you have.
What about burning fat first?
It would be much more difficult and takes time before trying to burn fat. It is a prerequisite, there is a large amount of muscle mass to begin. The reason why this method would be difficult, because there will inevitably be muscle losswhile burning fat. Never start to finish with fewer muscles with! Do you understand me wrong, there are a lot of people are not ripped and muscular, but these are usually those with extremely high metabolism or athletes who use their slow contraction of the muscles for long periods and distances (eg distance runners ) at. If this is the look you're after, go for it.
I can not gain muscle and burn fat one at the same time?
Can a person win, while the muscles burn fattime? Yes, but the process is much slower and more difficult. Why? The main reason is that there are these conflicting objectives. One of the key conditions for muscle development, is a surplus of calories. Although it is possible to burn fat, while a surplus of calories, there would be the following requirements:
The surplus of calories should be very low. This means that the amounts would be very little muscle gain compared to a surplus of more calories.
Dietwould be very clean and precise. An error of only 100-200 calories a day might be two steps backward, instead of a step forward.
The amount of fat loss is very slow.
What happens if I get to my current muscle and burn fat?
Can a person retain their muscle mass in progress when burning fat? Also, yes you can, but not optimal. The most effective way to lose fat is through a calorie deficit (eat less, or through the expansion of activity.)Unless the fat loss is very slow, it would be very had to burn fat without having some degree of muscle. And remember, the less muscle you have, the slower your metabolism, and the more difficult it is to burn fat.
Steps to Gain Muscle Only then "cut" the fat
So when I look at the sale "muscle gain first" principle, exactly how it should proceed? Here are some basic steps are followed:
1. Determine what your current situation, in terms of weight, fat mass and leanMuscle mass.
As an example, let Joe Sixpack. Joe is a man 200-pounds with 16% body fat. This would mean that his muscle mass to 84% of 200 pounds or 168 pounds of muscle mass would be. His total body fat of 32 pounds.
2. Determine what your goal.
Get specific. Determining the exact percentage of body fat you are and what weight. Starts a 'idea for the men of abdominal fat by about 10% show for women would be about 14%.
Joe Sixpack goal isat 190 pounds at 8% body fat. His muscle mass is 92% of 190 pounds, which is about 175 pounds of muscle mass. His whole body would be over 8% of 190 pounds, or about 15 pounds.
3. Exceeded 10%.
In general, aiming to reach the muscle mass of at least 10% more than your last goal, while the same amount of body fat. Why is exceeded? Without doubt, some muscle is lost when the "cut" stage is carried out. Genetics of an individual and the speed of the "cut" isDetermine the amount of muscle that will be lost, but 10% is a good general idea.
Joe, would aim for 110% of the 175 pounds of muscle, which are approximately 193 pounds of muscle mass. If he retains 16% body fat, this would be a total weight of 230 pounds, with the end of the phase of tolerance.
4. Implement a 12-week "cut" stage. Once the muscles were at 110%, it is time to shift the focus to reduce levels of fat. Here are the steps:
1) Reducing the DailyCaloric intake by 10-15% below the level of maintenance for the first week. If you did, your heart, maintaining the same level and frequency to begin.
2) All the information on your level of body fat. If you have lost no less than ½% of body fat at the end of the week, follow these steps:
- Reduce the calories another 10-15%.
- Perform an additional 2 cardio sessions per week.
3) Repeat the formula for each additional week.
If you have not yet reached the desired levels of bodyFat at the end of 12 weeks in the following way:
1) completely for a week of rest (no training or cardio.).
2) In this week back to a normal caloric intake.
3) At the end of this week to begin the cutting phase of others.
4) continue until you reach the desired level of body fat.
The reason for the week of activities and is not normal calorie intake, the rest of your body and recharge the metabolism.
Let's get back to Joe Sixpack. At the end ofPhase exceeded muscle is 230 pounds, and has maintained a 16% body fat .. As you recall, Joe wants to get up to 8% body fat. In the course of 12 weeks would mean cutting phase, from 16% to 8%, ie a reduction of 8%. On average, would have lost about half - 1 percent of body fat per week. This is very doable. Most people can lose up to 1% of body fat per week if they are concentrated. At the end of the cutting phase Joe lose 40 pounds. Of these, about 22 pounds of body fat will. He18 pounds to lose muscle mass. Wow, he lost 18 pounds muscle mass along with fat. But since he began with an excess of muscle, which actually ends at 7 pounds more with muscle mass, as he started. He has not only the abs lavatory, has the chest, shoulders, quads and "guns" to go with him. Joe has completely transformed his physique with more torn and tattered.
There you have it! Joe Sixpack now sees his name. Do not get me wrong, this process is simple. Ittakes a lot of work and dedication. But it's worth more than your body to get to the next level. And when you reach higher levels, it is much easier to maintain.
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