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How to lose fat and gain muscle

Many people want to know how to lose fat and gain muscle because that gives us the best-looking body possible. If you desire such a great looking body, you will need to understand how to lose fat and gain muscle at the same time.

The following tips will help you to find out how to lose fat and gain muscle and create the body you always wanted.

Weight training

If you want to know how to lose fat and gain muscle, you should know that more important than the exercises in your weight training is the timing. The weight training sessions for losing fat and gaining muscle should be done in the late afternoon or early evening. It helps you to burn fat throughout the day. Since this is the time for a low car and lower calorie diet, this is the best time to perform your weight training. You also need to ensure that the duration between your weight training session and bedtime is of minimum six hours. After training, you will need to eat more so as to replenish glycogen stores and increase protein synthesis. Three times every week of weight training is good enough for you. You can do it on alternate days. You need to include basic, heavy compound exercises.

Cardio

You have different choices in cardio such as slow duration cardio and HIIT cardio. You need to do cardio 3 to 6 days a week. You can definitely alternate between different forms of cardio. One example of longer duration cardio is working for 45 minutes on a little inclined treadmill. HIIT cardio includes sprinting outdoors or on a treadmill. You can also take up cycling, in the form of HIIT cardio, for 2 to 3 times every week. You can do three simple cardio and 3 HIIT cardio sessions every week.

Diet

Your diet is very important when you're trying to lose fat and gain muscle. Will need both low calorie low carbohydrate diet and high calorie high-carbohydrate diet. High calorie high carb diet is strictly for the weight training days. You need to eat this diet right from your training session till bedtime. You need about 20% protein, 5% fat along with 75% carbohydrate. The low-calorie low carb diet should be utilised when you have weight training off. You can also use it during 1 to 2 days of weight training days. This diet consists of 50% protein, 20% carbohydrate and 30% fat.

Scheduling your training

It is very important to plan your training and schedule it. The scheduling will ensure that you are including all the compound exercises necessary during your training. It will also help you to choose the right type of diet depending on your training. You can take cardio, weight training and other associated workouts and then schedule them over a week. While scheduling you can specifically decide at what time you are going to train.

The weight training, cardio and the diet all a very important for losing fat and gaining muscle. It will burn fat and your body will go into a glycogen depleted state because of which insulin sensitivity will increase. At such a situation your body will be ready to use all the nutrients sent to the body. Carbohydrate overfeed during eating will increase cellular hydration which is very necessary for protein synthesis. Since this is a short time carbohydrate overfeeding, so the carbohydrate does not get converted to fat and it is converted to muscle, which will ensure that you gain more muscle due to this process and at the same time you lose fat.

References

1. Full Throttle Fat Loss
2. Healthy weight
3. Weight control

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