If you were to ask somebody to describe two things that they would change about their physiques, they’d say: lose fat, and build muscle. This is why we’re looking at how to burn fat and get muscle in this article. With the summer fast-approaching, more and more of you will now be looking to take your physiques up a level and get into the best shape of your life. That’s where we come in. In this article we’ll be listing a few simple tips on how to burn fat and get muscle. So, put your feet up, get comfortable, and let’s take a look at how to burn fat and get muscle.
Get Enough Protein
If you’re serious about building muscle and burning fat, you need to make sure you’re getting enough protein. Protein is arguably the most important macronutrient of all, as it assists with the growth and repair of muscle tissue, and ensures your cells are functioning correctly. Without protein, your cells won’t work as they should, and you won’t build muscle. Protein is also thermogenic, which means that it boosts the metabolism while being digested because it breaks down slower than other macros. Ideally you should aim for between 1 gram and 1.5 grams of protein per pound of body weight.
Heavy compounds
When it comes to anabolic activity, you can’t go wrong with heavy compound exercises. Compound exercises are basically exercises that target multiple muscle groups simultaneously. This basically means that with one exercise you can work multiple parts of your body. For muscle growth, this is vital because it helps provide a full-body workout with just one exercise. The more muscles that are being worked, the more growth you can expect. Not only that, but as heavy compound exercises are so physically demanding, you burn off more energy as you perform them and so you burn more calories and lose more fat as a result.
Cardio
Cardiovascular exercise is not only beneficial for people looking to lose weight, it is also essential for general health and well-being as well. If you’re serious about getting ripped for the summer, you need to get on top of your cardio right this second. You can go jogging, you can use a treadmill, rowing machine, or other cardio machines at the gym, you can go for a walk, you can go cycling or swimming, or you can play sports. Basically, any physically demanding form of exercise will benefit you from a cardiovascular perspective. Also, don’t worry about cardio eating away at your gains, as some people claim, because that’s nonsense. Unless your sessions last several hours at a time, you’ll simply burn calories while preserving muscle mass.
Prep your meals
To really get muscle and burn fat, you need to have your diet on point. You can’t just decide what you feel like eating on a daily basis, you need to prep your meals in advance. Ideally you should eat every 3 hours to keep your metabolism firing on all cylinders, and you should make sure that the meals you eat are healthy and nutritionally balanced. Recommended by Lazar Angelov as a fitness models and nutritionist, Prepping meals in advance means that you simply re-heat them at work, or when you get back from work or the gym, rather than having to cook when tired and struggling for time. Simply make a batch in advance and store them in the fridge or freezer, and consume when needed.
Also, with a good supplementation, you can get a better results, as running anavar, it can helps you to get an extreme results.
Fat Burning meal plan For Women
As a woman, you’ve probably noticed how it seems to be much harder for you to lose weight than it is for a man. Don’t worry, that’s not a generalisation, it’s a biological fact. You see, biologically, women carry more fat than men and find it harder to lose it. As if women didn’t already have it hard enough, that’s just yet another one of life’s cruel twists for them to have to deal with. The good news however, is that with the right foods and the right diet plan, losing weight is still very possible. Here’s a look at a sample fat burning diet for women, so take a look and see what you think:
Day 1
Meal 1
1 serving of oatmeal
1 handful of blueberries
1 cup of green tea
Meal 2
1 chicken salad
1 wholemeal pita bread
Meal 3
1 low-carb protein shake
Meal 4
1 grilled salmon fillet
1 handful of asparagus
Meal 5
1 casein protein shake
Day 2
Meal 1
2 scrambled eggs
Half an avocado
1 serving of smoked salmon
Meal 2
1 tuna and lettuce wrap
Meal 3
1 low-carb protein shake
Meal 4
1 serving of wholegrain pasta
1 chicken breast
1 serving of spinach
1 serving of tomato and herb sauce
Meal 5
1 casein protein shake
Day 3
Meal 1
2 egg omelette with added peppers, onions, and tomatoes
Meal 2
1 baked potato
1 serving of tuna
1 portion of salad
Meal 3
1 low-carb protein shake
Meal 4
1 baked sweet potato
1 serving of white fish
1 serving of mixed veggies
Meal 5
1 casein protein shake
Day 4
Meal 1
2 poached eggs
1 slice of wholegrain toast
Half an avocado
Meal 2
1 serving of mackerel
1 portion of mixed salad leaves
Meal 3
1 low-carb protein shake
Meal 4
1 grilled grass-fed sirloin steak
1 grilled tomato
1 portion of broccoli
Meal 5
1 casein protein shake
Day 5
Meal 1
1 serving of Greek yoghurt
1 handful of mixed nuts
1 handful of mixed berries
Meal 2
1 tuna and low-calorie mayo sandwich on wholegrain bread
1 serving of mixed leaf salad
Meal 3
1 low-carb protein shake
Meal 4
1 mixed vegetable and ground beef chilli
1 serving of boiled white rice
Meal 5
1 casein protein shake
Day 6
Meal 1
1 mixed veggie and cheese omelette
Meal 2
1 mackerel fillet
1 serving of mixed leaf salad
Meal 3
1 low-carb protein shake
Meal 4
1 salmon fillet
1 portion of spinach
1 handful of cashews
Meal 5
1 casein protein shake
Day 7
Meal 1
1 serving of oatmeal
1 sliced banana
1 drizzle of honey
Meal 2
1 chicken salad
1 wholegrain pita bread
Meal 3
1 low-carb protein shake
Meal 4
1 serving of mixed vegetable and chicken curry
1 portion of plain boiled white rice
Meal 5
1 casein protein shake
*Drink plenty of mineral or filtered water each day
*All protein shakes should be made with water, rather than milk
