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How to burn off bodyfat and build muscle at the same time

Updated on March 22, 2014
Swimmer workout
Swimmer workout

Find your base metabolic rate

The first thing you need to do to lose weight and build muscle is to find out what your base metabolic rate is, your BMR. This will tell you how many calories you need to maintain your current weight, then you need to cut the calories you eat by 15% if you want to lose weight. Don't cut more than that or you won't build muscle while you lose weight.

To find BMR Take your weight now and multiply it by 12. If you weight 200 lbs. times 12 would be 2400 calories per day to maintain weight. You don't want to cut more than 15% or you can't build muscle at the same time. So you want to cut out 360 calories per day. On top of that you want to burn off extra calories by exercise to lose weight.

Why Build Muscle to Lose Weight

What you must do to lose weight and build muscle is to cut enough carb calories from your diet to burn off fat, yet still be able to maintain the muscle you have, and build muscle. The amount of muscle that you have on your body makes a difference in how much you can eat and the calories you can burn. Muscle burns more calories than fat. If you can add 5 pounds of muscle, you can burn off and extra 10 pounds of fat in a year, just because you have that muscle. Don't worry about getting big and bulky muscles, if you don't want to be bulky you won't. Even if you want to be big and bulky, it's very hard. It can't just happen.

How to exercise

Depending on how much body fat you want to lose, you should do some form of cardio exercise 4 to 7 times per week. The more intense the exercise the more calories you will burn. You should do 20 to 40 minutes of cardio per session.

To build muscle you should do weight training 3 times per week. If you are starting out and out of shape, start with body weight only exercises, then add weight as you are able as you get stronger.

Here is a program to start with.

Sunday- Chest, back, abs, quads.

Monday- Cardio

Tuesday- biceps, triceps, shoulders, calves.

Wednesday- Cardio

Thursday- Chest, back, abs, quads.

Friday- Cardio

Saturday- Rest or cardio

Talk to your doctor about exercising to make sure you can safely do this program to lose weight and build muscle.

Always warm up for a few minutes, do jumping jacks or stationary bike to get warmed up.

Pick one exercise for each body part, see how much weight you can do 10 times barely. Then for the workout use that weight and do 10 sets of 5 reps, in combination with another body part with very little rest between. An example. If you pick bench press for chest and bent over rowing for back. Do 5 reps of bench press, then go directly to 5 reps of rows, that is one set. Rest for 30 seconds then do the next set, until you do 10 sets.

Then rest for 2 minutes and do 5 squats then directly to 5 crunches for quad and abs set. Do 10 sets and your done for that day. This should only take you 30 to 35 minutes.

Then do the same for Tuesday with chosen exercises. On Thursday when you go back to chest and back, do a different group of exercises for the body parts. This workout will build muscle and also give you a cardio workout at the same time to help you lose weight.

How to eat

For the diet part you want to take the calories you determined from above and split it into 5 meals. Just divide by 5 and make them even if you can. This will keep your insulin from spiking. Plan each meal so you get 20% of the calories from good fats, 40% from good carbs, and 40% from good protein.

Divide the calories by 20% for the fat calories, then split the rest between carbs and protein. To find the grams of each, fat has 9 calories per gram, carbs and protein have 4 calories per gram. Read the labels of everthing you eat and track the grams so you know the calories from each. It's easier than it sounds.

It is sometimes hard to get enough protein from food. Use a good protein supplement if you need to. Stay away from simple carbs and sugar, and no trans fats. I have a protein shake every morning from breakfast with 12oz milk, i scoop of protein powder, a frozen banana a scoop of old fashion oats, and 5 frozen strawberries. It come out like a milkshake, taste great and is a good energy and protein boost to get your day started and help you lose weight and build muscle.


Bottom line

If you do this program, start out light on the weights if you are not use to exercising, you will be sore for a few days. Move the weights up as you get stronger and stick with the diet. It is not a hard diet to stick to. You will not be hungry and will not feel tired and out of energy. After a week or 2, you will feel much better, with more energy and just more confidence, and because of the endorphins produced by your body, you will have an overall good feeling. After a couple of months, you will start noticing muscles you didn't even know you had.

Stick with it and you will be pleasantly surprised at how fast you can go up on weights and build muscle, the cardio will get to be fun, and you will lose weight and build muscle.

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