Some things seem impossible. Like the Justin Bieber
winning a Mr Olympia or Miley Cyrus singing fully clothed. Or gaining muscle
mass while losing body fat.Yes,all too common refrain heard in the gym-“I want
to build muscle but also lose my spare tire”-is most definitely bodybuilding’s
odd couple of opposing goals.
Understand that two rules govern the world of muscle
heads:
Rule 1
To lose bodyfat,you must eat less
Rule 2
To build muscle mass, you must eat more. That being
said, it seems downright impossible to,say add an inch to your chest and arms
while tightening up around the mid section. Or is it?
The truth is that The key is timing: alternating heavy
and moderate weight workouts while also splitting each week into two dietary
phases, a cutting phase and a building phase. At lean muscle we believe this
approach not only allows you to achieve both goals concurrently but also keeps
your metabolism elevated, which is vital in burning fat and increase lean
muscle growth.
Lose Fat
The cornerstone to shedding body fat and getting lean
muscle is a controlled method of calorie reduction-specifically eating smaller
portion of carbohydrates while eliminating excess dietary fat. As calorie
intake declines, your body begins using body fat for fuel, which gives you a
lean muscle look making your physique look much harder.
Add Muscle
Building lean muscle requires not only protein but also
calories, especially those from carbohydrates. Calories fuel your training and
if your body doesn’t have the resources to train really hard, you won’t grow,
the lean muscle workout uses heavier weight for fewer reps and longer rest
periods to encourage muscle growth over a 3 phase progressive system.
Rest up and Recover
On these rest days cut back on your carb intake and
perform cardio only
Helpful Hormones
Cutting and Building are also about hormones, which are
influenced by the type of quantities of food you eat.In the cutting phase the
name of the game is insulin control.After you eat carbs,insulin is released,
not only replenishing your muscles and liver with glycogen but more relevant to
this discussion, also pushing dietary fat into body stores and excess carbs
down fat storing pathways.
By moving to a cutting phase to a building phase you
avoid prolonged dieting,which helps maintain testosterone levels and prevents
your body from falling into starvation mode in which metabolism slows
significantly.
The take home message here is that conversely,traditional
mass building or bulking diets, in which calories are kept high,result in a
build up of unwanted body fat.
By alternating phases, you can add lean muscle while
losing body fat simultaneously, but you must follow the program carefully set
out by lean muscle to ensure an optimal response.
