6 Week Program for Ripping Off Fat WHILE Building Muscle
The important point to the question above assumes we build muscle and lose fat at the same time. If we going to answer the question on how to do it, we need to assume that we all know that our bodies break-down muscle tissue during any periods of taking in less calories, your body must then compensate for the lack of energy it needs.
It creates this energy by breaking down adipose tissue as well as proteins which it finds in your muscles. It gets energy by synthesizing glucose in a process called gluconeogenesis. If you make sure you're eating proteins constantly, it means you'll have the 9 essential amino acids in your bloodstream and will be less likely to negatively affect muscle growth.
Eating 1 - 1.5 grams of good quality protein for each pound of bodyweight every day is key, if you spread this protein intake throughout 5 - 7 meals, you won't lose muscle when you are on a calorie restriction. When there is protein floating around, the blood it thinks twice before tapping into any hard-earned muscle tissue.
Our bodies are designed to always return to homeostasis, it's part of our immunity, it does not gain or lose any weight and there are important biological mechanisms for maintaining, to keep this steady state. We cycle our diets and workouts because at any point in time, our bodies are either in a catabolic state or an anabolic state.
You gain weight through anabolic pathways, it's either fat gain or muscle gain. When you lose weight (fat or muscle) you lose it through catabolic pathways. Bodybuilders have realized that the body is not able to sustain an anabolic pathway for more than 6 to 8 weeks. Those bodybuilders who are constantly trying to lose fat and gain muscle at the same time are wasting their time, it can't be done, sustainably.
The objective is adjusted to minimize any fat-gain when in an anabolic pathway, and to minimize muscle loss when in a catabolic pathway. This is done by manipulating your diet and your training to suit your specific objectives, short term and long term.
The issue to be successful at lean mass gain while you're losing fat needs to be accomplished in cycles. We can go into detail on exactly how to eat every 2 to 3 hours during your day to avoid any excessive fat gain while in an anabolic phase, but there is simply not enough space to cover all of the many complexities in just one article.
So we are going to leave you with a thought that the body can be broken up into 4 basic movement patterns. The four different movement patterns are: Deadlift, Squat, Overhead press and Bench-press. Below you will see 4 movements listed under Complex A and 4 under Complex B. When in an anabolic phase you'll be performing 2 different complexes every day, paired like this:Day Complex A Complex B Monday: Overhead Press Squat Tuesday: Deadlift Bench Press Thursday: Squat Overhead Press Friday: Bench Press Deadlift
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