Build Muscle Lose Fat 

Burn Fat Gain Muscle Diet and Workout Tips!

Build Muscle Lose Fat can it done? The answer is Yes it can. However, to both gain lean muscle mass and burn body fat requires a lot of discipline to really great workout and especially the Diet.

What you may be surprised to hear is that muscle can actually help us to burn fat due to the calories it consumes. It's no myth that the more muscle you have on your body the more calories you burn.

For example, if two people are sitting idly together the one with more muscle mass will be the one whose body consumes more calories.

This is important to us to note because if we acknowledge that more muscle equals more calories burnt then it will be easier for us to burn body fat if we have more muscle.

So the sole focus firstly should be gaining muscle mass and eating to gain muscle mass.

Build Muscle and Lose Fat Workout

An approach taken by many to build muscle and lose fat usually takes the format of 3-4 day a week weight lifting regime in the gym and 2-3 days a week cardiovascular exercise like running, swimming, rowing and so on. Personally, I think this method is a bit dated and ineffective.

I believe this because cardiovascular exercise is the enemy of muscle mass because it wastes a valuable muscle that we have build up in the gym.

From my experience, I found it much better to make your weightlifting workouts almost a cardiovascular exercise in nature.

This means that the workout is of an intensity that you are constantly panting and sweating right throughout the workout. The great thing about this is that you will be both building muscle while at the same time burning lots of calories without wasting away muscle from doing repetitive running or cross training.

The best way to increase the intensity of your workouts is to shorten the rest period between sets right down to 30 seconds and also incorporate more supersets that will see you doing two exercises straight off with no rest.

Because the workout will be so intense I recommend keeping it under 40 minutes but for this time you should never stop breathing heavily!

Burn Fat Gain Muscle Diet

 The main thing to understand about a Diet to Build Muscle and burn fat is that its main purpose is to support muscle growth number one and then not to put on any body fat.


You can support your muscle growth by consuming 1.5 grams of lean protein sources per pound of bodyweight at regular intervals throughout the day (i.e. every 2-3 hours).



For example, if you weighted 180lbs then you should be eating 270 grams of protein every day which is approximately 45 grams of protein at every meal provided you are eating 6 meals a day as you should be.

To prevent putting on excess fat you should be cutting carbohydrates out after 7 o'clock. Obviously you are going to be hungry between then and when you go to bed so at 8 o'clock you should consume salmon and green vegetables such as asparagus or broccoli and then two hours later at 10 o'clock whey protein and 300 mls of low fat milk.