If you want to build muscle and also want to get rid of the extra fat present in your body, both of them can be done at the same time. The following methods will help you to build muscle while losing the fat at the same time.
Set a goal for yourself
If you want to achieve two things, it will be possible if you set a goal for yourself. That goal should include both fat loss and building muscle. Setting a goal will help you to be very specific about what you want to achieve. And then you can start working towards achieving what you want. You will be able to concentrate all you efforts in achieving the things that you want. If you want to lose body fat, you should be willing to achieve it at all costs. Likewise, if you want to build more muscle, you should be ready to push yourself to any level to achieve it. Then nothing can stop you. Once you have your goal that will give you a reason to keep going even when you want to stop.
Intense weight training or other muscle building exercises
To build muscle you will need to go for intense weight training. Without pushing yourself, it will not be possible. Weight training will help you to pack on more muscles but it may not burn lots of body fat. However, if you can build more muscles that will help you to burn more fat because muscles will help you to do that. It happens because when you have more muscle, your body will need to spend more energy to maintain just muscle tissue and in that process will lose fat present in the body. You will need intense weight training at least 3 to 4 times in a week. Strength training will not only help you by strengthening the existing muscle, but it will also add more lean muscle tissue to your body.
If you dont like weight training, there are other ways of muscle building that you can choose. There are some specific bodyweight programs and workouts available which will help you to build more muscle.
Eat 5-6 small meals a day
Whether you want to lose fat or achieve more muscles, eating 5-6 small meals a day will help you to do that. It is beneficial when you want to lose fat and it is also beneficial when you want to add more muscle to your body. When you consume one meal every three hours, it will keep boosting your metabolism and will maintain it at a higher rate, which will help you to burn your food more efficiently and thereby provide you with the nutrients necessary to build more muscle. When you consume meals at regular intervals, your body will not tend to store fat as there is surety of the next meal within a fixed time. Your meals should consist of high protein which will help you to build muscle, moderate carbohydrate which is a fuel for your body and low-fat which is necessary for energy and protection. You can use the 50-40-10 rule while deciding the amount of protein, carbohydrate and fat.
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2. Effect of diet and exercise, alone or combined, on weight and body composition in overweight-to-obese post-menopausal women
3. Energy metabolism, fuel selection and body weight regulation